CrossFit Ballwin – CrossFit

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Warm-up

3 Rounds:

100 Meter Run

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds Inchworm to Push-up

Modified Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength & Skill

Chest to Bar Pull-Ups:

1. Wider Grip

2. Move Prep

Thrusters:

1. Finish Position

2. Move Prep

Metcon

Choose a weight you can complete in 2-3 sets

Chips Ahoy! (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups