CrossFit Ballwin – CrossFit
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