CrossFit Ballwin – CrossFit

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Larry Hilligoss

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 (AMRAP – Reps)

Teams of 3,

For Time (35 Minute Cap)

3 Rounds:

30 Deadlifts (95/65)

30 Hang Power Cleans (95/65)

30 Push Jerks (95/65)

40/30 Cal Bike

400′ Walking Lunge (53/35 x2)

40/30 Cal Bike

2 Rounds:

30 Deadlifts (135/95)

30 Hang Power Cleans (135/95)

30 Push Jerks (135/95)

25/20 Cal Bike

250′ Walking Lunge (53/35 x2)

25/20 Cal Bike

1 Round:

30 Deadlifts (175/125)

30 Hang Power Cleans (175/125)

30 Push Jerks (175/125)

*Teams break-up reps as needed