CrossFit Ballwin – CrossFit

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Warm-up

45 Seconds:

Easy Bike

Single Unders

PVC Pass Throughs

Moderate Bike

Single Unders

PVC Lat Stretch

Faster Bike

Single Unders

PVC Overhead Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 2 Minutes

Strength & Skill

Double Unders:

1. Keep It Close

2. Jump Hard

3. Move Prep

Power Snatches:

1. Keep It Close

2. Jump Hard, Land Hard

3. Move Prep

Metcon

Six Flags (1 Rounds for weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Bike

30 Double Unders

3 Power Snatches

*Build in Power Snatch Weight

After Party

Gymnastic Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row



Continue to Add (2) Rep to Each Movement