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
Strength & Skill
Split Jerk (6 Sets of 1 Rep)
Metcon
Metcon (4 Rounds for reps)
4 Rounds for Max Reps: 1 Minute of Each
KBS (53/35)
Ring Rows
Air Assault Bike, Calories
Sit-Ups
Rest