CrossFit Ballwin – CrossFit

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Becca Brenner


:30 Seconds

Lateral Hops

Push-up to Down Dog

Front to Back Hops

Active Spidermans

Single Unders

Active Samson

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Wrist Stretch – :30 Seconds

Ankle Stretch – :30 Seconds

Front Rack Stretch – 1 Minute

Strength & Skill

Double Unders

1. Over Extension

2. Movement Prep

Clean & Jerks

1. Jump & Drop w/ Weight Back

2. Movement Prep


Weight on the bar should be something athletes are capable of completing 15+ unbroken clean and jerks when fresh.

Metcon (Time)

For Time:


Clean and Jerks (115/80)

30 Double Unders After Each Set
Full Cleans.