CrossFit Ballwin – CrossFit
Dan Gieseler
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
Metcon
Metcon (Time)
Complete for time with teams of 3:
100/70 Cal Bike
75 Weighted Step Overs (24/20″)
75 Strict Press (95/65)
100 Toes-to-Bar
75 Dumbbell Cleans (50/35)
75 Box Jump Overs (24/20″)
100/70 Cal Bike
**Between each movement, perform a 200m Keg Walk. Keg must be transported in a “bear hug” position during walk.
*Use dumbbells for Weighted Step Overs
*Breakup between partners as needed.