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: Squat Dislocates, Classic Posterior Chain Floss
Metcon
Metcon (Time)
“Tubthumping”
Teams of 3:
100 Calorie Row, 100 x Deadlifts
80 Calorie Row, 80 x Hang Power Cleans
60 Calorie Row, 60 x Front Squats
40 Calorie Row, 40 x Push Jerks
20 Calorie Row, 20 x Clusters
Rx Weights – 135 / 95