Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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Warm-up

8 MINUTES FOR QUALITY (ALTERNATING WITH A BUDDY):

Station 1:

Row

Increasing Pace Each Round

Station 2:

30 Seconds Wall Sit (Just Below Parallel)

30 Seconds Front Plank

*Change stations when buddy is done with the bridge & plank station

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Air Squats:

1. Stay Active in the Bottom

2. Move Prep

Push-Ups:

1. Nips, Not Hips

2. Move Prep

Power Cleans:

1. Brush the Pockets

2. Move Prep

Metcon

Fish Out of Water (Time)

For Time:

2k Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round:

3 Power Cleans (155)

6 Push-ups

9 Air Squats