CrossFit Ballwin – CrossFit

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Elise Bakalor

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-ups to Down Dog

Fast Row

Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose on Box – 1 Minute

Box Supported Ankle Stretch – 1 Minute

Strength & Skill

Row:

1. Lower Body Placement

Chest to Bar Pull-Ups:

1. Elbows Back

2. Move Prep

Burpee Box Jumps:

1. Hips Low

2. Move Prep

Clean & Jerks:

1. Elbows, Elbows

2. Move Prep

Metcon

On the clean and jerks, athletes should use a weight that they could complete unbroken when fresh.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)