CrossFit Ballwin – CrossFit

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Coach Andrew

Warm-up

Warm-up Run:

200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats

Deep Side Lunges

*Warm-up completed with 15/10 plate

Modified Barbell Warm-up:

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

Mobility

Partner 1: Banded Ankle Distraction (45 Seconds Each Side)

Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)

Strength & Skill

Running:

1. Lean At the Ankle

2. Move Prep

Front Squats:

1. Upright Chest

2. Move Prep

Weightlifting

Front Squat (Building up to a heavy single)

Metcon

Front Runner (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110