CrossFit Ballwin – CrossFit
Jeff, you are the man. Thank you for constantly having a smile on your face.
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:
55 Handstand Push-Ups
55 Calorie Row
55 Ball Slams
55 Deadlifts (225/155)