CrossFit Ballwin – CrossFit

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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