CrossFit Ballwin – CrossFit

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The Gilletts

Warm-up

EMOM 8:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

Mobility

Ankle Stretch Off Box: 30 Seconds Each Leg

Wrist Stretch On Box: 30 Seconds Each Direction

Front Rack Stretch on Box: 1 Minute

Strength & Skill

Run:

1. Foot Strike

2. Move Prep

Burpee Box Jump Overs:

1. Open & Close

2. Move Prep

Power Cleans:

1. Open & Close

2. Move Prep

Metcon

Doce (3 Rounds for reps)

AMRAP 6:

400m Run

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 6:

400m Run

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 6:

400m Run

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

*Every 50m is a rep