CrossFit Ballwin – CrossFit
Warm-up
Warm Up # 1 (Jump Rope) (No Measure)
2 Rounds of:
2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups
Mobility:
1) Single Leg Flexion
2) Banded Bully
3) Banded Hip Flexor
Strength & Skill
Back Squat (5-3-3-1-1-1)
*15 minutes to work up to a heavy single*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Back Squats (95/65)
12 Bastard Sit-ups (25/10)
9 Ring Dips