CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Mobility:
1) Banded Bully
2) Band Pull
3) Single Leg Flexion
Strength & Skill
Snatch Complex (1 + 1 + 2)
Snatch + Hang Snatch + Overhead Squat
5 sets of 1 complex
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Overhead Squats (95/65)
12 Burpee Box Jumps (24/20)