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) Banded Bully
2) Pigeon
3) Calf Stretch
Metcon
Metcon (Time)
7 RFT:
7 Back Squats (135/85)
7 Burpee Box Jumps (24/20)
7 Pull-Ups
7 Kettlebell Swings (53/35)
7 Jumping Lunges
7 Kettlebell SDHP (53/35)
7 Hang Power Cleans (135/85)