CrossFit Ballwin – CrossFit
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)