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
Metcon (Time)
(35 Minute Cap)
For Time
-Down and Up-
20 Burpees
40 Alternating DB Snatch (55/35 lbs)
20 Burpees
40 Wall Balls (20/14 lbs)
20 Burpees
20 Box-Overs (24/20″)
20 Burpees
Run 800m <--- Run once