CrossFit Ballwin – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Strength & Skill
Pause Jerk (6 Sets of 3 (increasing based on form))
**1st dip on the Jerk is held in the bottom position for 2-3 seconds.
**Can be caught in the athletes primary Jerk receiving position.
**Training: helps generate power, adjust balance & posture positions, identifies forward knees (in dip & drive), or dip collapse.
In teams of 3, complete AMRAP 22 of:
15 DB Bench Press
30 Double Unders
Max Cal Row
**Once P1 is finished with movements, the team rotates
**Count the total calories rowed for the team