CrossFit Ballwin – CrossFit
Kelly Johansen
Warm-up
1 Minute
PVC Straight Legs Swings (30 R/30 L)
Straight Leg Walkouts
40 Seconds
Lateral Hops Over PVC Pipe
Active Spidermans
20 Seconds
Forward and Back Hops Over PVC
Air Squats
Modified Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
PVC Pass Throughs: 45 Seconds
PVC Lat Stretch: 45 Seconds Each Side
PVC Overhead Squats: 45 Seconds
Strength & Skill
Double Unders:
1. Wrists to Hips
2. Move Prep
Ring Muscle-Ups:
1. Press Back
2. Feet
3. Move Prep
Power Snatches:
1. Press Back
2. Elbows High
3. Move Prep
Metcon
Double Bubble (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Ring Muscle-ups