CrossFit Ballwin – CrossFit

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Caitlin “Tiger” Brenner

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row


Active Samson

Faster Row


Air Squats

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press


5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose – :30 Seconds

PVC Pass Throughs – :30 Seconds

Ankle Stretch – :30 Seconds Each Side

Warrior Squats – 10 Repetitions

Strength & Skill

Overhead Squats:

1. Active Shoulder

2. Hand Position

3. Movement Prep

Metcon

Weight for the overhead squats should be that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh.

Metcon (4 Rounds for calories)

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over Rower

Max Calorie Row

-Rest 3:00-

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over Rower

Max Calorie Row

-Rest 3:00-

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over Rower

Max Calorie Row

-Rest 3:00-

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over Rower

Max Calorie Row