CrossFit Ballwin – CrossFit
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