CrossFit Ballwin – CrossFit

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This Justin

Warm-up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Push-up to Down Dog

:30 Seconds

PVC Pass Throughs

Air Squats

PVC Pass Throughs

Knuckle Drags

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose – 1 Minute

Wrist Stretch – 1 Minute

Strength & Skill

Pull-Ups:

1. Feet Together, Legs Long

2. Head Neutral

3. Move Prep

Handstand Push-Ups:

1. Tripod

2. Knees to Chest

3. Move Prep

Power Snatch:

1. Punch Hard

2. Arms Long

3. Move Prep

Metcon

Speed Trap (Time)

AMRAP 18:

30 Power Snatches (95/65)

30 Pull-Ups

30 Cal Bike

30 Handstand Push-ups