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
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)