CrossFit Ballwin – CrossFit
Jim Welch
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
Deficit Deadlift (1-2″) (5-5-3-3-3)
Metcon
Metcon (Time)
For Time:
2 Rds of:
10 Deadlifts
15 Pull-Ups*
1 mile Run
2 Rds of:
10 Deadlifts
15 Pull-Ups*
Bar Weights:
Rx+ 315/205
Rx 255/175
Sc 70-80% of 1RM
*Rx+ C2B Pull-Ups