CrossFit Ballwin – CrossFit
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