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
Strength & Skill
Metcon (2 Rounds for reps)
14 Minute EMOM:
7 Ring Dips – Even Minute
7 Toes To Bar – Odd Minute
*Round 1 = All Ring Dips*
**Round 2 =All Toes To Bars**
Metcon
Metcon (AMRAP – Rounds)
20 Minute AMRAP:
Teams of 2 – One partner must complete one round before the next one can start.
10 Push Press (115/85)
10 Hang Cleans
10 Burpees