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) Pigeon
2) Front Rack Mobility
3) Band Pull
Strength & Skill
Thruster (5 Sets of 1 Rep)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups