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
Metcon
Metcon (5 Rounds for reps)
Teams of 2, descending AMRAPs:
Partner 1 – AMRAP 5:00
10 Pull-Ups
10 Hand-Release Pushups
10 Hang Squat Clean (95/65)
At the 5:00 Mark
Partner 2 – AMRAP 5:00
10 Pull-Ups
10 Hand-Release Pushups
10 Hang Squat Clean (95/65)
At the 10:00 Mark, Partner 1 completes AMRAP 4 of the Triplet.
Upon completion, Partner 2 completes AMRAP 4 of the Triplet.
Continue Pattern for AMRAPs 3:00, 2:00, and 1:00, each.
**Combine the total reps for each round