CrossFit Ballwin – CrossFit

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Warm-up

1 Minute

Easy Row

PVC Straight Leg Swings (30 Each Side)

PVC Overhead Squats

45 Seconds

Moderate Row

PVC Pass Throughs

PVC Overhead Squats

30 Seconds

Faster Row

PVC Lat Stretch

PVC Overhead Squats

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength & Skill

AbMat Sit-Ups:

1. The Shoulders

Muscle Snatch & Power Snatch:

1. Elbows High

2. Elbows Close

3. Move Prep

Weightlifting

Muscle Snatch (Build to a Heavy 3 Reps)

Metcon

Four Square (5 Rounds for weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

After Party

Lats Foam Roll:

1-2 Minutes Each Side

Upper & Lower Back Foam Roll:

1-2 Minutes

Quads Foam Roll:

1-2 Minutes Each Side