CrossFit Ballwin – CrossFit

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Jeremy Chacon with Mustache

Warm-up

5 Rounds of Rowling

….followed by…..

Barbell Warm-up + Active Stretching:


:30 Seconds Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog

5 Press & Stretch

5 Stiff Legged Deadlifts

5 Front Squats

Mobility

1. FRONT RACK STRETCH – 1 MINUTE

2. WRIST STRETCH – 1 MINUTE

3. PIGEON POSE – 1 MINUTE EACH SIDE

Strength & Skill

ROWING:

1. SEAT AWAY FROM FEET

2. KEEP THE HANDLE MOVING

THRUSTERS:

1. GET TALL

2. ELBOWS FORWARD

Metcon

**Pick a weight on the barbell that could be completed 20+ repetitions unbroken when completely fresh.

Metcon (Time)

5 Rounds fo Time:

20/15 Calorie Row

10 Thrusters (115/80)