CrossFit Ballwin – CrossFit
Larry Hilligoss
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
Metcon (AMRAP – Reps)
Teams of 3,
For Time (35 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
40/30 Cal Bike
400′ Walking Lunge (53/35 x2)
40/30 Cal Bike
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
25/20 Cal Bike
250′ Walking Lunge (53/35 x2)
25/20 Cal Bike
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
*Teams break-up reps as needed