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
Metcon
“STAIRS CAN WEIGHT” (Time)
Teams of 2 for time:
100/75 Calorie Bike
100 Overhead Squats (75/55)
80/60 Calorie Bike
80 Front Squats (135/95)
60/45 Calorie Bike
60 Back Squats (185/125)
40/30 Calorie Bike
40 Hang Squat Clean (115/85)
20/15 Calorie Bike
20 Clusters (115/85)
**Break up as needed
*Some athletes wanted more weightlifting on Saturday. Thanks for speaking up!