CrossFit Ballwin – CrossFit
Justin Fadler
Warm-up
“Rowling”
Potential Penalties For Each Round Goes As Follows:
Round 1: 2x PVC Overhead Squats
Round 2: 2x V-Ups
Round 3: 2x PVC Thrusters
:20 Seconds
PVC Pass Throughs
Push-up to Down Dog
Hollow Hold
Active Samson
Arch Hold
Active Spidermans
Modified Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Box Supported Ankle Stretch: 45 Seconds
Child’s Pose on Box: 1 Minute
Strength & Skill
Row & Box Jumps:
1. Whole Foot
2. Row Move Prep
3. Box Jump Move Prep
Overhead Squat & Toes to Bar:
1. Bar Back
2. T2B Move Prep
3. OH Squat Move Prep
Metcon
Choose a weight you are capable of completing 25+ reps unbroken when fresh.
Twenty-Something (AMRAP – Rounds and Reps)
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row