27February2017

by | Feb 27, 2017 | WOD

CrossFit Ballwin – CrossFit

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Chris Steevens – 17.1 Daze

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

Overhead Squat (5 Sets of 6-8 Reps)

Metcon

Metcon (Time)

For Time:

30-24-18-12 Reps

Kettlebell Goblet Squat

Sit-ups

*75 Double Unders between rounds

Weights:

Rx+ 70/53

Rx 53/35

Sc Heavy enough to go 10-15 reps unbroken