CrossFit Ballwin – CrossFit

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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 (6 Sets of 3 Reps (90%))

Metcon

Metcon (Time)

For Time:

50 Burpees

40 Thrusters (95/65)

30 Toes To Bar

20 Box Jumps

10 Muscle-Ups

*Muscle-Up scaled: 3 Chin-Ups + 3 Ring Dips = 1 Rep (unless otherwise directed by a coach)