CrossFit Ballwin – CrossFit

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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)