CrossFit Ballwin – CrossFit

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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