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
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