CrossFit Ballwin – CrossFit

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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#