CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Karaoke Around Room (15 Seconds Each Way)
Spidermans Pushbacks
Side Shuffle Around Room (15 Seconds Each Way)
Active Dive-bombers
Skip For Height Around Room
Glute Bridges
Skip For Distance Around Room
Jumping Air Squats
*Set up cones to create a circular track or have athletes move in a line back and forth
MODIFIED BARBELL WARM-UP
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
5 Back Squats
Mobility
WRIST STRETCH: 40 SECONDS
CHEST STRETCH: 40 SECONDS
SQUAT HOLD 40 SECONDS
Strength & Skill
Back Squat:
1. Create the Shelf
Hang Power Clean:
1. Create the Shelf
Bench Press:
1. Create the Shelf
Metcon
Runny Nose (Time)
Teams of 3
2 Rounds (35 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Sled Push (90/50)
75 Bench Press (135/95)
400 Meter Team Sled Push (90/50)
75 Hang Power Cleans (115/85)
400 Meter Team Sled Push (90/50)