27July2016

CrossFit Ballwin – CrossFit

View Public Whiteboard

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)

For TIme:

1000m Run

40 Hang Power Snatch (75/55)

30 Ring Push-Ups

20 Calorie Row

30 Ring Push-Ups

40 Hang Power Snatch (75/55)

1000m Run