CrossFit Ballwin – CrossFit

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Warm-up

3 Rounds:

1 Minute Bike (Increasing Pace Each Round)

1 Minute PVC Movement + Stretch

1st Round: 30 Seconds Pass Throughs + 30 Seconds Active Dive-bombers

2nd Round: 30 Seconds Lat Stretch + 30 Seconds Slow Air Squats

3rd Round: 30 Seconds More Narrow Pass Throughs + 30 Seconds PVC Overhead Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Toes to Bar:

1. Meaty Grip

2. Head Back, Head Through

3. Move Prep

Power Snatches:

1. Meaty Grip

2. Move Prep

Thrusters:

1. Head Back, Head Through

2. Move Prep

Metcon

Score is total reps across the 4 rounds. Choose weights and variations that allow you to move for the majority of the movement.

Lighter and less complex is better if you’re on the fence.

Nail Biter (AMRAP – Reps)

4 Rounds:

1 Minute Toes to Bar

1 Minute Power Snatches (75/55)

1 Minute Thrusters (75/55)

1 Minute Calorie Bike

Rest 2 Minutes Between Rounds