CrossFit Ballwin – CrossFit

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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

Metcon

Jello (AMRAP – Rounds and Reps)

In Teams of 2, AMRAP 23:

10 Kettlebell Swings (70/53)

20 Jump Lunges

3 Shuttle Sprints

15 Wall Balls (20/14)

*Shuttles are 25′ distance

*Alternating working partner, relay style