CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

PVC Pass Throughs

Push-up to Down Dog

Push-up Plank Hold (On Hands)

PVC Hang Power Snatches

Push-up to Down Dog

Alternating Bird Dogs

PVC Power Snatches

Push-up to Down Dog

Shoulder Taps

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

3-Way Banded Shoulder: 30 Seconds Each Position

Strength & Skill

Chest to Bar Pull-Ups:

1. Hand Placement

2. The Hips

3. Move Prep

Push-Ups:

1. Hand Placement

2. The Hips

3. Move Prep

Power Snatches:

1. Hand Placement

2. The Hips

3. Move Prep

Weightlifting

Power Snatch (12 EMOM: 3 reps, build up to a heavy set)

Metcon

High Noon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Power Snatches (95/65)

12 Push-ups

12 Chest to Bar Pull-ups

After Party

Midline

Accumulate 2 Minutes in Each Static Position in Any Order:

A) 2 Minute Parallette Hadstand Hold

B) 2 Minute L-Sit on Rings

C) 2 Minute Back Squat Bottom Hold (165/115)