CrossFit Ballwin – CrossFit

View Public Whiteboard

Warm-up

60 Seconds:

200m Jog

PVC Pass Throughs

Child’s Pose

45 Seconds:

100m Run

PVC Lat Stretch

Wrist Stretch

30 Seconds:

100m Sprint

PVC Overhead Squats

Table Top Stretch

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

-Lightest Bar: A weight you could cycle for 21+ reps unbroken when fresh

-Middle Bar: A weight you could cycle for 15+ reps unbroken when fresh

-Heaviest Bar: A weight you could cycle for 10+ reps unbroken when fresh

Yoshi (Time)

Teams of 3

For Time (30 Minute Cap):

75 Power Snatches (95/65)

75 Wallballs (20/14)

50 Power Snatches (115/85)

50 Wallballs (20/14)

25 Power Snatches (135/95)

25 Wallballs (30/20)

800m Med Ball Run (30/20)

25 Power Snatches (135/95)

25 Wallballs (30/20)

50 Power Snatches (115/85)

50 Wallballs (20/14)

75 Power Snatches (95/65)

75 Wallballs (20/14)