CrossFit Ballwin – CrossFit
Tish Hanna
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