CrossFit Ballwin – CrossFit

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Warm-up

500m Row

Barbell Complex (2 rds)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Deadlifts

5 Front Squats

500m Row

Metcon

Crossfit Total: Accumalte your daily 1 Rep Max on the following lifts

Back Squat

Strict Press

Deadlift

*Score is total weight across the 3 lifts.

**Athletes get 15 minutes per lift to achieve their highest weight