CrossFit Ballwin – CrossFit
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