CrossFit Ballwin – CrossFit
Use the time after the Metcon to practice a movement thats been troubling you.
Mia Mudd
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)
For Time:
60 Sit-up/Air Squat/HR Push-up/Jumping Jack/Handstand
EMOM 1 Ground to Overhead
Rx+ 185/125
Rx 135/95
Sc 95/65
*Movement is a single complex = 1 rep