CrossFit Ballwin – CrossFit

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Coach Mark’s Glamor Shot

Warm-up

Run 400 Meters

….then

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Barbell Warm-up:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

Mobility

Wrist Stretch – 1 Minute

Overhead Stretch on Wall – 1 Minute

Strength & Skill

Deadlifts:

1. Grip

2. Transition

Hang Power Clean:

1. Jump Position

2. Land Position

Push Jerks:

1. Forearms

2. Jump & Drop

Metcon

Metcon (Time)

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

*Score is your slowest round

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks