CrossFit Ballwin – CrossFit
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)