CrossFit Ballwin – CrossFit

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Warm-up

EMOM 8

Minute 1: Easy Run (Shuttle Runs or Around Cones Inside)

Minute 2: Stretch

Stretches

Round 1: Active Samson + Air Squat at Top

Round 2: Push-up to Down Dog

Round 3: 30 Second Front Plank + 30 Second Mountain Climbers

Round 4: 30 Second Side Plank (Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Distraction: 1 Minute Each Side

Strength & Skill

Running:

1. Lean & Pull

2. Move Prep

Deadlifts:

1. Keeping Tension & The Bar Close

2. Move Prep

Weightlifting

Looking to complete 7-10 sets, or one set every 1:30-2:00

Deadlift (Build up to a heavy set of 3 reps)

Metcon

Sugar Daddy (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run