Announcements
Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
CrossFit Ballwin – CrossFit
Warm-up
RUN WARM-UP
200 Meter Easy Run
40 SECONDS
Barbell Good Mornings
Active Spidermans
Barbell Elbow Rotations
Front Plank
Barbell Strict Press & Reach
Shoulder Taps
Barbell Front Squats
Mountain Climbers
Mobility
Barbell Ankle Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Strength & Skill
Burpees:
1. Step-Up or Jump Up
2. Move Prep
Thrusters:
1. Overload
2. Move Prep
Metcon
Dive Bar (Time)
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)