CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Active Samson

Child’s Pose

Banded Pass Throughs

Alternating Single Leg Touches

Child’s Pose with Left Reach

Banded Pull Aparts

Inchworm to Push-ups

Child’s Pose with Right Reach

Banded Deadlifts

*Ideally completed with thinnest available band

Single Arm Dumbbell Warmup

Complete with 1 Light Dumbbell:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats

Strength & Skill

Chest to Bar Pull-Ups:

1. Elbows Back

2. Elbows Push Away

3. Move Prep

Dumbbell Snatches:

1. Finish Position

2. Pull Under to Finish Position

3. Move Prep

Metcon

Run DMC (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches (70/50)