CrossFit Ballwin – CrossFit

View Public Whiteboard


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