CrossFit Ballwin – CrossFit

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Warm-up

1 Minute

Active Spidermans

Glute Bridges

40 Seconds

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Table Top Stretch: 1 Minute

Cossack Squats: 1 Minute

Strength & Skill

Ring Dips:

1. Knees Up, Press Up

2. Move Prep

Squat Cleans:

1. Get Tall, Get Small

2. Move Prep

Weightlifting

Squat Clean (Build up to a Heavy Single)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips