CrossFit Ballwin – CrossFit

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Warm-up

1 MINUTE

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

30 SECONDS EACH

Barbell Good Mornings

Elbow Rotations

Back Squats

45 SECONDS

Moderate Row

Box Facing Step-ups

30 SECONDS EACH

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 SECONDS

Fast Row

Low Box Jumps (Step Down)

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Drop Ankle Stretch: 1 Minute

Strength & Skill

Row:

1. Hips

Burpee Box Jump Overs:

1. Hips

2. Move Prep

Power Cleans:

1. Hips Back

2. Move Prep

Metcon

Every weight used today should be something you can move for at least sets of 5-10 reps within the workout

Ecod (AMRAP – Rounds and Reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row

-Rest 4 Minutes

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

*Record total rounds and reps for each round
*The goal is to try to beat your score with each round as the weight drops

After Party

Metcon (No Measure)

Clean Positioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Deficit Clean Pulls (3″” Riser)

Minute 2: 50′ Handstand Walk

Sets: 60-65-70-70-70% of 1RM Clean