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) Pec/Lat
2) Posterior Chain Floss
Metcon
Metcon (Calories)
4 Rounds: 5 Minutes On, 5 Minutes Off
30 Russian KBS (70/53)
30 Sit-Ups
30 Push-Ups
Max Calories Bike