CrossFit Ballwin – CrossFit
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