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
Stretches: Pec/Lat, Instep
Strength & Skill
Pull-ups (4 Rds of Max Reps)
Work technique on basics, kipping or butterfly Pull-Ups
Metcon
Charleston Chew (Time)
7 Rds for Time:
11 x Front Squat (135 / 95#)
10 x Push Jerk
Cash Out
10 Minute Mobility