CrossFit Ballwin – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Stretches: Elevated Pigeon, Anchored T-Spine, Sink Mobile
Strength & Skill
Saturday we are doing the CrossFit Total. This consist of finding your 1 rep max (3 attempts allowed) for Strict Press, Back Squat & Deadlift. Spend the time for S.S. today refining form and technique. If you are not going to be doing the CFT, then work on your weakest movement.
**Heavy rope singles, if you cannot do Double Unders.
Spend mobility time for squats and shoulder press.