CrossFit Ballwin – CrossFit
Nick Johnson
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
Strength & Skill
Back Squat (5 sets of 5 reps)
Metcon
Metcon (Time)
5 Rounds
15 Wall Balls 20/14
12 HR Push-Ups
9 Power Cleans
Barbell Weights:
Rx+ 185/125
Rx 135/95
Sc 95/65