CrossFit Ballwin – CrossFit
Elise Bakalor
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
Strength & Skill
Alternate movements.
PRIM1: Bench Press (5 sets of 3 reps)
PRIM2: Bent Over Row (5 sets of 6-8 reps)
Metcon
Metcon (4 Rounds for reps)
4 Rounds
AMRAP 4:
5 Hang Squat Snatch
10 Ring Dips
1 Min Rest between Rds
Weights:
Rx+ 115/75
Rx 95/65
Sc Lighter weight to move quickly w/ good form