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: Posterior Chain, Scorpion/T-twist
Coaches Challenge: (No Measure)
During the guided Warm-Up, athletes will choose their time to knock out a 500 meter row for time.
Strength & Skill
12 minutes to find 2 rep max.
Shoulder Press (2-2-2-2-2)
Metcon
Metcon (Time)
11Jun2015
For Time:
75 x Doubles
25 x KBS (53# / 35#)
50 x Doubles
25 x KBS
25 x Doubles
25 x KBS
Cash Out
90/45/45 Plank (2 Rds.)
90 sec. Front
45 sec. Left
45 sec. Right