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
Mobility:
1) Posterior Chain Floss
2) Elevated Pigeon
Strength & Skill
Bulgarian Split Squats (5 Sets of 6-8 Reps Each Side )
**Tempo = 30X1**
3 Seconds on way down
Explode up
1 Second pause at top
Metcon
Metcon (Time)
For Time:
30-20-10
Deadlift (185/135)
Wall Balls (20/14)
Burpees