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: T-Twist / Scorpion, Instep
Strength & Skill
Pull-ups (Progressive Work)
**Basic Techniques**
– Area Engagement Jumping Pull-Up – Strict – Kipping – Butterfly –
Muscle-ups (Progressive Work)
**Basic Technique**
– Kipping – Strict – Multiples –
Metcon
Metcon (4 Rounds for reps)
10Sep2015
It’s Tabata Fun!
4 Movements with 8 Cycles Each:
**Count TOTAL Reps for EACH Movement**
Calorie Row
Chest-to-Bar Pull-Ups
Wall Balls (20 / 14#)
Kettlebell Swings (53 / 35#)
**Input reps for each movement as a round (4 rds total)
Cash Out
60 x Reps of Bent “Y”s