CrossFit Ballwin – CrossFit

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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