CrossFit Ballwin – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength & Skill
Push Jerk (EMOM 8 – 2 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
With a plate (45/25)
8 Ground to Overhead
12 Uneven Plate Push-Ups
16 Steps Overhead Walking Lunge