CrossFit Ballwin – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Stretches: Rack Mobility, Single Leg Flexion
Strength & Skill
Paused Front Squat (5 Sets of 4-6 Reps)
Metcon (5 Rounds for reps)
5 Rounds of 3:00 On/1:00 Off:
20x Ball Slams
Max Ground to Overhead (115 / 80#) in time remaining.
**Count G.T.O. reps for each round
Boat Pose (3 Rds Max Time)
Hold for as long as possible without compensating form or collapsing.