CrossFit Ballwin – CrossFit
Warm-up
30 Seconds
Easy Single Unders
Active Samson
Barbell Bent Over Rows
Higher Single Unders
Pausing Air Squats
Barbell Standing High Pulls (No Hips, Just Elbows High)
Faster Single Unders
Push-up to Down Dog
Barbell Front Squats
Banded Glute Activation
2 Rounds:
20 Seconds Squats
20 Seconds Glute Bridges
10 Seconds Lateral Steps Right
10 Seconds Lateral Steps Left
Mobility
Barbell Calf Smash: 1 Minute Each Side
Strength & Skill
Double Unders & Chest to Bar:
1. Stay Tight
2. Double Under Move Prep
3. Chest to Bar Move Prep
Front Squat:
1. Bracing & Breathing
2. Move Prep
Weightlifting
Front Squat (Build up to heavy 3 reps)
Metcon
Heartbreak Kid (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders