CrossFit Ballwin – CrossFit
Julie Rausenberger
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
16 Alternating EMOM
EVEN: Bent Over Row (8 Reps every EVEN Minute)
ODD: Plank Hold (45 Seconds every ODD Minute)
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1 Reps
Handstand Push-Ups
**30 Ft Front Rack DB Lunge, between each set of HSPU’s
DB Weight:
Rx+ 70/50
Rx 50/35
Sc 35/15