CrossFit Ballwin – CrossFit

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Cynde Harger

Warm-up

200 Meter Run

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

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

Overhead Stretch on Wall – 1 Minute

PVC Pass Throughs – 1 Minute


PVC Overhead Squats – 10 Slow Repetitions

Strength & Skill

Power Snatch:

1. Stand With The Legs

2. Sweep The Bar In

3. Hips Forward, Hips Up

Double Unders

1. Pointer & Thumb

2. Pogo Stick

Power Snatch (2EMOM 10 (2 reps every min. for 10 min.))

Have weights ready to go and build to a heavy double rep

Metcon

Metcon (Time)

4 Rounds for Time:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run