CrossFit Ballwin – CrossFit
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