CrossFit Ballwin – CrossFit
Don’t forget the ‘Wine & WOD’ this Friday! Ladies only. Bring a friend(s) & a bottle of your favorite wine.
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
Stretches: Floor Sweep, Instep
Strength & Skill
Deadlift (4 Sets of 6 Reps )
**Warm-Up to first set starting at 75-80%
**Increase to hard but doable
Metcon
Metcon (Time)
13Oct2015
For Time:
-800m Run
21-15-9 Reps
– Deadlift (225 / 155#)
– Chest-to-Bar