CrossFit Ballwin – CrossFit
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