18May2017

by | May 18, 2017 | WOD

CrossFit Ballwin – CrossFit

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Bob Portell

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

Back Squat (4 Sets of 5 Reps)

Metcon

Metcon (Time)

For Time:

21 Thrusters

75 Double Unders

15 Thrusters

50 Double Unders

9 Thrusters

25 Double Unders

Bar Weights:

Rx+ 115/85

Rx 95/65

Sc 75/45