Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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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)