Join us for Hooverball/BBQ on Sunday Sep 24th, from 11-2pm at New Ballwin Park.
CrossFit Ballwin – CrossFit
Joe Bayer Jr.
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Strength & Skill
EVEN: Renegade Row (5 reps every EVEN minute)
*Left + Right = 1 Rep
*Find a dumbbell weight that is hard, but doable within the timeframe
ODD: Push-ups (8-10 Reps every ODD minute)
*Complete Push-Up on Dumbbells used for Renegade Rows
15 handstand push-ups
12 Box Jumps (24/20)