CrossFit Ballwin – CrossFit
Cynde Harger
Warm-up
:30 Seconds:
Lateral Jumps Over Rope
Active Samson
Easy Single Unders
Active Spidermans
Higher Single Unders
1 Minute of 3 Push-ups + 6 Air Squats (For Quality)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Chest Stretch: 45 Seconds
Pigeon Pose: 1 Minute Each
Strength & Skill
Row:
1. Handle Height
Double Unders:
1. Handle Height
Air Squats:
1. Hips Through
Push-Up:
1. Hips Up
Power Cleans:
1. Hips Through & Up
Metcon
Weight on the barbell that athletes could cycle at least 15+ repetitions unbroken when fresh and a double under variation or rep count that allows athletes to complete the reps in just around one minute.
Air Walker (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats