CrossFit Ballwin – CrossFit
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