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
Stretches: Sink Mobilization, Banded Elbow
Strength & Skill
Muscle-ups (Basic Progression / Kipping / Strict)
Metcon
Megg’s 100 (Time)
For Time:
100 x Burpees