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
Metcon
Metcon (Time)
With a partner, complete for Time:
Buy In: 75 Burpee
150 Dumbbell Deadlifts
150 Right Single Arm Push Press
150 Left Single Arm Push Press
150 Ring Rows
Buy Out: 75 Burpee
DB Weight:
Rx+ 60/45
Rx 45/35
Sc 35/25