CrossFit Ballwin – CrossFit

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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