CrossFit Ballwin – CrossFit
Jessica Cappa
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
KB/DB Overhead Squat (Work up to a moderate set of 3 reps (each side))
Single KB/DB Overhead Squat
Metcon
Metcon (2 Rounds for reps)
Partner AMRAP 11:
6x 20ft Shuttle Sprints
Wall Balls (20/14)
*Partner A completes Shuttle Sprints
*Partner B completes as many WB’s as possible (count)
-Continue alternating based on time for Shuttle Sprints
—Rest 4 Minutes—
Partner AMRAP 11
2x 20ft Bear Crawl
Dumbbell Box Overs (24/20″)
*Partner A completes Bear Crawls
*Partner B completes as many DB Box Overs as possible (count)
-Continue alternating based on time for Bear Crawls
DB Weights:
Rx 50’s/35’s
Sc Hard, but doable