CrossFit Ballwin – CrossFit
Angela McClure
Warm-up
:30 Seconds:
Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Box – 1 Minute
Front Rack Stretch – 1 Minute
Strength & Skill
Box Jumps:
1. Get Tall
Chest to Bar Pull-Ups:
1. Hands + Elbows
Kettlebell Swing:
1. Snap
Front Squats:
1. Loose Fingertips + Shrug
Toes to Bar:
1. Press Down
Push Press:
1. Squeeze
Deadlifts:
1. Bar Position
Wall Balls:
1. Ball High
Burpees:
1. Feet Replace Hands
Double Unders:
1. Slow the Feet
Metcon
The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh.
Metcon (Time)
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders