CrossFit Ballwin – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Strength & Skill
EVEN min: 2-3 reps of Power Cleans
ODD min: 3-5 reps of Chin-Ups
*Plan your progression & have weights ready to go quickly for increasing.
Power Clean (2-3 Reps Every EVEN Minute)
*Work grip, barbell cycling, & eccentric load; in other words..don’t drop the barbell between reps.
Chin-Ups (3-5 Reps Every ODD Minutes)
Metcon (AMRAP – Rounds and Reps)
5 Rds of AMRAP 2
3 Shoulder Press
6 Power Snatch
9 Back Squat
REST 1 Min between RDS
*Continue each round where you left off from the previous round.
*Count total rounds/reps