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
Metcon (Time)
Super Awesome Patriotic Partner WOD
With a partner, complete for Time:
400m Run Both
50 x Deadlift (225# / 155#)
200m Partner Carry
100 x Wall Balls (20# / 14#)
200m Partner Carry
100 x Tag Push-Ups
200m Partner Carry
50 x Leap Frogs
400m Run Both