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
Stretches: Thoracic Mobility, Instep
Metcon
Metcon (Time)
30Dec2015
Complete for Time:
Buy-In: 10 x Hang Power Cleans (175/115#)
5 Rounds of:
20 x Wall Balls (20/14#)
16 x Farmer Walking Lunges (45/25#)
12 x Ring Dips
Buy-Out: 10 x Hang Power Cleans (175/115#)
**FWL’s can be dumbbells or kettlebells & reps are L=1, R=2