CrossFit Ballwin – CrossFit

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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