CrossFit Ballwin – CrossFit

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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
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.

Metcon

Complete Metcon 2a, rest 1 min., then complete Metcon 2b.

2a: Metcon (Calories)

22Jun2015

6 Min. Row for Total Calories

2b: Metcon (Weight)

22Jun2015

In 5 minutes, find a 2 Rep Max for:

– Push Press

Cash Out

Poor Man’s Glute Leg Raise (40 / 40 reps)