CrossFit Ballwin – CrossFit
Warm-up
2 Rounds:
20 Seconds PVC Pass Throughs
40 Seconds Push-up to Down Dog
20 Seconds PVC Strict Press
40 Seconds Active Spidermans
20 Seconds PVC Push Press
40 Seconds Inchworm to Push-up
20 Seconds PVC Lateral Hops
40 Seconds Mountain Climbers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Pec Stretch on Wall: 30 Seconds Each Side
Strength & Skill
Lateral Barbell Burpees:
1. Jump In
Barbell Movements:
1. Jump In
2. Move Prep
Weightlifting
Pressing Complex (Build up to a heavy complex & maintain for 5 sets)
1x Push Press
2x Push Jerks
Metcon
Little Dipper (Time)
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
After Party
Body Armor
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg (Sub Row)
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets