CrossFit Ballwin – CrossFit
Warm-up
Run Warmup
200 Meter Run
30 Seconds
Inchworms
Hollow Hold
Push-up Shoulder Taps
Glute Bridges
Down Dog
Left Leg Glute Bridges
Push-up to Down Dog
Right Leg Glute Bridges
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose: 30 Seconds
Front Rack Stretch: 30 Seconds
Strength & Skill
Deadlifts:
1. Upper Body
2. Move Prep
Hang Power Cleans:
1. Upper Body
2. Move Prep
Push Jerks:
1. Upper Body
2. Move Prep
Metcon
Should be able to complete the hang power cleans in 1-2 sets and the push jerks unbroken. This is lighter than the normal DT weight.
Assault on DT (Time)
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95