CrossFit Ballwin – CrossFit
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