CrossFit Ballwin – CrossFit

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Sandbag Mafia


Tempo Warm-Up:

:20 Jumping Jacks

:40 Quad Stretch

:20 Air Squats

:40 Active Spidermans

:20 Push-up to Down Dog

:40 Active Samson

:20 Walkouts

:40 Alternating Knuckle Draggers (stagger stance, toe up, drag knuckles towards ground)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Front Rack Stretch – 1:00

Warrior Squats – 10 Repetitions

Lat Stretch – 10 Repetitions (each side)

Strength & Skill

Coach Reviews:

1) Lateral Bar Burpee

2) Push Press

3) Sumo Deadlift High Pull


**Looking to choose a weight on the barbell that could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them.

Metcon (Time)

21-15-9 Reps for Time:

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Bar Burpees