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
Strength & Skill
Metcon (No Measure)
EMOM 14:
Even Minutes – 15 Push Ups
Odd Minutes – 5 Strict Pull Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
8 Ring Dips
12 KBS (53/35)