CrossFit Ballwin – CrossFit

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Greg Mathison

Warm-up

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Modified Barbell Warm-up:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Snatch Grip Push Press

5 Overhead Squats


5 Snatch Grip Stiff-Legged Deadlifts


5 Front Squats

Mobility

Overhead Stretch on Wall – 1 Minute

Ankle Stretch on Box – :30 Seconds Each Side

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – 10 Slow Repetitions

Strength & Skill

Power Snatch:

1. Jump & Land

2. Move Prep

Box Jump Over

1. Hips First

2. Stay Close

3. Move Prep

Wall Balls

1. Heels Down

2. Squeeze & Throw

3. Move Prep

Metcon

Metcon (Time)

3 Rounds for Time:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wall balls (20/14)

Metcon (Time)

3 Rounds for Time:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wall balls (20/14)

Metcon (Time)

3 Rounds for Time:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wall balls (20/14)