CrossFit Ballwin – CrossFit

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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