CrossFit Ballwin – CrossFit
Morgan Barker
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
400m Walking Lunge (Time)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP 18:
800m Row
200m Farmer Carry
40 OHKBS
Scoring:
*Each 50m is a rep for rowing (16 total)
*Each 20m is a rep for Farmer Carry (10 total)
Weights:
Rx 50/35
Sc Wt 35/15