CrossFit Ballwin – CrossFit
Mini Stein
Warm-up
Foam Roller Dodgeball
-OR-
Biathlon
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Strength & Skill
Burpees:
1. Breathing
Power Cleans:
1. Goals
2. Clean Pull
3. Clean Pull + Hold
4. Clean High Pulls
5. Tall Cleans
Weightlifting
Power Clean (Build to a heavy set of 3 reps – “Touch & Go”)
Metcon
Shoot for 2 minutes per round & adjust weight if needed.
Black & Blue (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees