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
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