CrossFit Ballwin – CrossFit
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.