CrossFit Ballwin – CrossFit

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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