CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS:

Active Samson

PVC Pass Throughs

PVC Overhead Squats

Active Spidermans

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

*Try to Get More Narrow with Each Set on PVC

BARBELL WARMUP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Strength & Skill

Chest to Bar Pull-Up:

1. Hand Position

2. Move Prep

Overhead Squats:

1. Hand Position

2. Move Prep

Sumo Deadlift High Pull:

1. Feet & Hand Positions

2. Move Prep

Weightlifting

Overhead Squat (Build to a Heavy Set of 3)

Metcon

Facetime (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups

After Party

COOL DOWN

LATS FOAM ROLL: 1-2 Minutes Each Side

QUADS FOAM ROLL: 1-2 Minute Each Side

UPPER BACK FOAM ROLL: 1-2 Minutes