CrossFit Ballwin – CrossFit
Greg Mathison
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
10 Minutes of Gymnastics Skill Work (Pick your GOAT)
Metcon
Metcon (Time)
5 rounds for time of:
20 strict ring dips
14 Thrusters
*There should be no bend of the leg or hip in the strict ring dip.
Bar Weights:
Rx+ 155/105
Rx 115/85
Sc Wt. 85/55-35