CrossFit Ballwin – CrossFit

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Lisa Naes

Warm-up

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 30 Seconds

Strength & Skill

Box Jump Overs:

1. Knees Out

2. Stay In The Box

Push Press:

1. Dip

2. Heels

3. Move Prep

Burpees:

1. Finish Position

2. Heels Down

Weightlifting

Push Press (Build to a Heavy Set of 10)

Metcon

Choose a weight in the workout could be complete 20+ repetitions unbroken when fresh.

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Burpees

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Burpees

4 Box Jump Overs (24/20)

6 Push Presses (115/80)

6 Burpees

6 Box Jump Overs (24/20)



Up by 2’s Until Finish