CrossFit Ballwin – CrossFit
Photogenic Kim
Warm-up
:30 Seconds
Easy Bike
Push-up to Down Dog
Medium Bike
Mountain Climbers
Faster Bike
Squat Jumps
Modified Barbell Warm-up
5 Stiff Legged Dealfits
5 Hang Power Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press + Reach
Mobility
Front Rack Stretch: 1 Minute
Chest Stretch: 1 Minute
Strength & Skill
Barbell Facing Burpees:
1. Cross Step & Pivot
2. Two Foot Take Off
3. Move Prep
Power Cleans:
1. Resetting
2. Power Clean Vs. Power Lean
3. Move Prep
Metcon
First Barbell: 10+ Unbroken When Fresh
Second Barbell: 15+ Unbroken When Fresh
Third Barbell: 20+ Unbroken When Fresh
Sole Cycle (3 Rounds for reps)
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Cal Bike
-Rest 5 Minutes-
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Cal Bike
-Rest 5 Minutes-
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Cal Bike