CrossFit Ballwin – CrossFit

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Emily French

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

Spend time reviewing & building up to the movement/weight of the workout. So the athlete can move quickly through & know expectations of standards.

Metcon

Metcon (Time)

3 Rounds for Time:

500m Row

12 Push Jerks

15 Toes to Bar

Prescription:

Rx: 135/95

Sc: Weight should be at point that 1st & 2nd rounds should be unbroken. Scaled for T2B’s should be difficult but doable to work the 1st round unbroken & majority of the second round.

*Focus on good form and moving quickly nonstop through the workout. *Expected time is roughly 10-13 minutes.