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