CrossFit Ballwin – CrossFit
Zach Hollenbeck
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
Push Press (6 Sets of 3 Reps (85-90% 1RM))
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two, complete 23 AMRAP:
20 DB Snatches
25 Wall Balls (20/14)
30 Double Unders
*Partners alternate movements
Prescription:
Rx+ DB 65/45, WB 30/20
Rx 50/35
Sc 35/20