CrossFit Ballwin – CrossFit
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