CrossFit Ballwin – CrossFit

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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

1: Metcon (3 Rounds for time)

13Jun2015a

Reps of 15-12-9:

Clean & Jerk

Back Squat

Bar Weight:

Rx- 155# / 115#

Sc- 115# / 85#

2: Metcon (2 Rounds for weight)

13Jun2015b

– 200m Sled Pull for Weight

– 200m Farmer Walk for Weight