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
Mobility:
1) Banded Bully
2) Calf Smash
3) Calf Stretch
Strength & Skill
1: Overhead Squat ((6-6-4-4-2-2))
2: Invert to Lower (Technique)
Metcon
1: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#