CrossFit Ballwin – CrossFit

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With love.

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 (AMRAP – Rounds and Reps)

30 AMRAP:

10 DB Snatches (50/35)

25ft DB Lunges (50/35)

25ft DB OH Carry (50/35)

10 DB Deadlifts (50/35)

*Partners alternate rounds