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
“Soup Sandwich” (3 Rounds for reps)
Teams of 3:
AMRAP 11:
Buy-In: 75/60 Cal Bike
50 Back Squats (135/95)
50 Back Squats (165/110)
AMRAP Back Squats (205/135)
Rest 3 Minutes
AMRAP 11:
Buy-In: 75/60 Cal Bike
50 Bench Press (115/75)
50 Bench Press (135/95)
AMRAP Bench Press (165/110)
Rest 3 Minutes
AMRAP 11:
Buy-In: 75/60 Cal Bike
50 Deadlifts (165/110)
50 Deadlifts (205/135)
AMRAP Deadlifts (255/165)
-Buy-In calories do not count towards score