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: Elevated Pigeon, T-Twist/Scorpion
Metcon
Metcon (AMRAP – Rounds and Reps)
14Nov2015
Partner WOD
20 Minute AMRAP:
While partner A is running 400m, partner B is completing the AMRAP. When A returns, B runs & A picks up where B left off. Score is total rounds/reps completed as a team.
30 x Double Unders
20 x Bastard Sit-Ups (45 / 25#)
10 x DB Snatch (45 / 30#)
**Reps for DB Snatch are L= 1, R= 2