CrossFit Ballwin – CrossFit

View Public Whiteboard


SURROUND yourself with LIKE MINDED individuals

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

Flip Phone (6 Rounds for reps)

Teams of two, 6 Rounds of:

Minute 1: Power Snatch (75/55)

Minute 2: Box Jump Overs (24/20)

Minute 3: Kettlebell Swings (70/53)

Minute 4: Cal Bike

Minute 5: Thrusters (75/55)

Minute 6: Rest

*Partners switch every :30 seconds
Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team.