Announcements

**New schedule is effective Monday** Please, check our Facebook page or www.crossfitballwin.com for the updated schedule.

CrossFit Ballwin – CrossFit

View Public Whiteboard

Warm-up

10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds

-Single Side KB Swing (Left)

-Lunge (Right)

-Clean & Press (Left)

-Single Side KB Swing (Right)

-Lunge (Left)

-Clean & Press (Right)

-Turkish Getup (Left)

-Figure 8’s (Front Pass)

-Turkish Getup (Right)

-Figure 8’s (Back Pass)
Stretches: Band Pull, Squat Dislocates, Single Leg Flexion

Strength & Skill

Alternate between 1a & 1b.

1a: Drop Snatch (4-4-4-4-4)

**Increase weight only if the form, mobility and strength are there. This movement is about dropping speed, then getting comfortable under the bar in a Snatch.

**If you are still working on Overhead Squats, stick with working on those instead of Drop Snatch.

1b: Evil Wheel (8-8-8-8-8)

Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Cash Out

Shoulder H.J. (50 reps. Each Side)