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