CrossFit Ballwin – CrossFit

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Livin’ the Life.

Warm-up

Team alternating between three stations:

1 Minute

Easy Bike

Active Spidermans

Front Rack Stretch

:45 Seconds

Medium Bike

Push-up to Down Dog

Squat Hold

:30 Seconds

Faster Bike

Air Squats

Wrist Stretch

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Strength & Skill

Wall Ball:

1. Pop & Press

2. Movement Prep

Power Clean:

1. Pop & Pull

2. Movement Prep

Metcon

The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to.

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 30:

75/50 Cal Bike

75 Wallballs (20/14)

50 Power Cleans (115/85)

**Add (20/10) to barbell each round.