CrossFit Ballwin – CrossFit
Coach Chris
Warm-up
3 Rounds
30 Seconds Active Samson
30 Seconds Air Squat (Arms Up)
2 Rounds
30 Sec PVC Snatch Deadlifts
30 Sec PVC Pass Throughs
30 Sec PVC Overhead Squats
1 Round
10 Barbell Snatch Grip Deadlift
10 Snatch Grip Behind the Neck Push Press
10 Overhead Squats
Strength & Skill
Deadlifts:
1. Lats
2. Move Prep
Strict Pull-Ups:
1. Lats
2. Move
Overhead Squats:
1. Active Shoulders
2. Move Prep
Weightlifting
Overhead Squat (Build to a Heavy Single)
Metcon
Pins & Needles (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)