CrossFit Ballwin – CrossFit

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Emily Gillett

Warm-up

:30 Seconds

Slow Row

Air Squats

Medium Row

Push-up to Down Dog

Fast Row

Active Spidermans

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose on Box – 1:00

Pigeon Pose on Box – :30 Seconds Each Side

Strength & Skill

Wall Balls:

1. Relax & Breathe

2. Target

Sumo Deadlift High Pulls:

1. Stance & Grip

2. Bar Path

Box Jump:

1. Height

2. Rebounding

Push Press:

1. Heels Down

2. Elbows Forward

Row:

1. Transition

2. Fast Handle

Metcon

Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest