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
Metcon
“Heat Wave” (2 Rounds for reps)
In Teams of Two-
14 Minute Ascending (x1) Ladder:
Weighted Box Step-Overs
Devil’s Press
– 5 Minute Rest –
14 Minutes Ascending (x1) Ladder:
Box Jump Over
Dumbbell Cluster
Weights: 50’s/35’s
Box: 24/20″
-Ascending by 1 rep each round
+ Reps go: 1, 1, 2, 2, 3, 3, 4, 4, 5, 5, ……….