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
Stretches: Classic Posterior Chain Floss, Heel Cord Stretch
Strength & Skill
Sled Push (5 Sets of Up & Back)
Metcon
Metcon (AMRAP – Rounds and Reps)
20Aug2015
12 Min AMRAP of:
100m Sprint
30 x Kettlebell Swings (53# / 35#)
100m Sprint
15 x Pull-Ups