CrossFit Ballwin – CrossFit
Rayaan
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
Scale: Handstand Shoulder Touch (5 Sets of 8-10 Taps)
2nd Scale option: Use box
Rx: Handstand Push-ups (5 Sets of 5-8)
Rx+: Deficit Handstand Push-ups (5 Sets of Max Controlled Reps)
Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
75m DB Farmer Walk
30 OHKBS
200m Sprint
50 Double Unders
DB Weights:
Rx+ 75/50
Rx 50/35
Sc Wt, find DBs that are challenging
KB Weight:
Rx+ 70/44
Rx 53/35
Sc 44-35/26