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
Strength & Skill
Handstand Push-ups (5 sets of 5 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
2 HSPU
8 KB SDHP, 55/35
14 Steps Goblet Lunges , 55/35