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: T-Twist/Scorpion, Elevated Pigeon
Strength & Skill
Keg – Ground to Overhead (3-3-3-3)
Hip to Shoulder, Atlas Stone (3-3-3-3)
Metcon
Metcon (AMRAP – Reps)
15Jul2015
In front of a clock, complete as much as possible in 10 min.:
3 x OHKBS
3 x Goblet Squats
6 x OHKBS
6 x Goblet Squats
9 x OHKBS
9 x Goblet Squats
12 x OHKBS
12 x Goblet Squats
15 x OHKBS
15 x Goblet Squats
18 x OHKBS
18 x Goblet Squats
21 x OHKBS
21 x Goblet Squats
24 x OHKBS
24 x Goblet Squats
27 x OHKBS
27 x Goblet Squats
30 x OHKBS
30 x Goblet Squats
–Continue increasing by 3 reps.
** Kettlebell Weights:
Rx+ – 70# / 44#
Rx – 54# / 35#
Sc – 36# / 18#