CrossFit Ballwin – CrossFit

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Warm-up

1 Minute

Easy Row

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds

Moderate Row

Active Spidermans

30 Seconds

Faster Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Strength & Skill

Air Squats:

1. Glutes & Quads

2. Move Prep

Push-Ups:

1. Glutes & Quads

2. Move Prep

Row:

1. Fast Start

Power Cleans:

1. Slow Start

2. Move Prep

Metcon

Fish Out of Water (Time)

For Time:

2k Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round: 3 Power Cleans (155) 6 Push-ups 9 Air Squats