CrossFit Ballwin – CrossFit
Patrick Hertzel
Warm-up
Line Drills:
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch
Mobility
Thumbs Up Childs Pose – 1 Minute
PVC Pass Throughs – 1 Minute
PVC Overhead Squats – 10 Slow Repetitions
Strength & Skill
Power Snatch (Build up to a Heavy Single)
15 minutes
Metcon
Athletes should use a weight that they are capable of completing 10-15 repetitions unbroken.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#