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

Metcon

Mini Murph Prep (Time)

For Time:

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

Prescription:

Rx: Wear weight vest & complete straight all in order