CrossFit Ballwin – CrossFit
Kyle Schreiber
Warm-up
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Banded Air Squats
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1 Minute
Squat Hold – 1 Minute
Strength & Skill
Chest to Bar Pull-Ups:
1. Press, Pull
2. Move Prep
Double Unders:
1. Pointer & Thumb
2. Pogo Stick
Squat Clean:
1. Checkpoints
2. Move Prep
Weightlifting
Position Cleans x 3 (Build to a Heavy Complex)
Three cleans in consecutive motion, but pulled from different positions. Those three positions are from mid-thigh, knee level, and the floor.
Metcon
Metcon (Time)
3 Rounds for Time:
18 Chest to Bar Pull-Ups
40 Double Unders
12 Squat Cleans (135/95)