CrossFit Ballwin – CrossFit
Karen Shebik
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
Deadlift (15 min : 5 sets of 3 reps (85-90%))
Metcon
Metcon (4 Rounds for reps)
4 rds of AMRAP 4:
20 Double Unders
12 Toes to Bar
8 DB Cleans
-Rest 2 min-
Weights:
Rx+ 70/45
Rx 50/35
Sc 30/15