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
Mobility:
1) Band Pull
2) Banded Bully
3) Pigeon
Strength & Skill
Bench Press (6 Sets of 3 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
9 Back Squats (135/95)
6 Lateral, Bar Over Burpees
3 Muscle-Ups