CrossFit Ballwin – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Stretches: Elevated Pigeon, T-Twist/Scorpion
Strength & Skill
Cycle between 1a & 1b movements.
1a: Pendlay Row (4 sets of 8 reps)
1b: Good Mornings (4 sets of 8 reps.)
**Pull these from the rack, if needed. GM’s are not intended for heavy weight, but longer range of motion engaging the hamstrings.
Complete Metcon 2a, rest 1 min., then complete Metcon 2b.
2a: Metcon (Calories)
6 Min. Row for Total Calories
2b: Metcon (Weight)
In 5 minutes, find a 2 Rep Max for:
– Push Press