CrossFit Ballwin – CrossFit
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
The Dusty Eric (Time)
4 Rounds for Time:
10 x Deadlifts (255 / 175#)
21 x Wall Balls (20 / 14#)
10 x Toes to Bar
25 x Hang Power Snatch (75 / 55#)