CrossFit Ballwin – CrossFit

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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