CrossFit Ballwin – CrossFit

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Warm-up

ALTERNATING STATIONS WITH A BUDDY:

1 Minute Bike

30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats

1 Minute Bike

30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats

1 Minute Bike

30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats

MODIFIED BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

PARTNER 1:

Barbell Thoracic Opener

PARTNER 2:

Barbell Ankle Stretch

*90 Seconds at Each Station Before Alternating

Strength & Skill

Overhead Squats:

1. Getting Over

2. Loading Hips

3. Move Prep

Weightlifting

Overhead Squat (Build to a heavy but doable single)

Metcon

Hot Mess (Time)

2 Rounds:

25 Overhead Squats (115/85)

35/25 Cal Bike