CrossFit Ballwin – CrossFit
Olympic Lifting clinic this Saturday! Ask a coach to get in for FREE!
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
500m Row (Time)
Max Effort 500m Row
3 Rounds of 500m max row. Each 500m focus on specific area of weakness (i.e. slouching, pulling early, short pulls, etc)
Metcon
This is one of my favorites. Have fun with it. 🙂 -Trent
Marguerita (Time)
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand