CrossFit Ballwin – CrossFit
Kelly’s favorite machine.
Warm-up
:30 Seconds
Quad Stretch
Knee To Chest
Banded Pass Throughs
Active Samson
Active Spidermans
Banded Pull Aparts
Air Squats
Push-up to Down Dog
Banded Good Mornings
Banded Walks
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squat
Mobility
Squat Hold: 45 Seconds
Child’s Pose: 45 Seconds
Wrist Stretch: 45 Seconds
Strength & Skill
Chest To Bar Pull-Ups:
1. Around the Bar
2. Big Chest
3. Move Prep
Front Squat:
1. Big Chest
2. Spread the Floor
3. Move Prep
Burpees:
1. Upper Body
Weightlifting
Front Squat Complex #1 (Build up to a Heavy Single)
1 Pausing Front Squat (2-3 seconds) + 1 Front Squat
Metcon
Satan’s Whiskers (Time)
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees