CrossFit Ballwin – CrossFit
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)