CrossFit Ballwin – CrossFit

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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