CrossFit Ballwin – CrossFit
Caitilyn Brenner
Warm-up
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
1 Lap Run
Mobility
Childs Pose – :30 Seconds
Wrist Stretch – :30 Seconds
Dumbbell Ankle Stretch – :30 Each Side
Strength & Skill
Dumbbell Snatches:
1. Elbows Forward
2. Move Prep
Wall Balls:
1. Ball to Bone
2. Move Prep
Deadlifts:
1. Shins Vertical
2. Press Through the Floor
3. Move Prep
Handstand Push-Ups
1. Forearms Vertical
2. Move Prep
Metcon
Looking for athletes to choose a weight on the dumbbell and deadlifts that they are capable of completing 20+ repetitions unbroken.
Metcon (AMRAP – Reps)
AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Deadlifts (205/135)
40 Handstand Push-ups