CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Plate Romanian Deadlifts

Plate Front Raises

Plate Deadlifts

Plate Overhead Reverse Lunges

Plate Counterbalance Squats

Plate Ground to Overhead

*Warm-up completed with 15/10 plates

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Strength & Skill

Deadlift:

1. Head Positioning

2. Shoulder Positioning

3. Move Prep

Push Press:

1. Bounce vs. Dip

2. Bench Press vs. Push Press

3. Move Prep

Weightlifting

Push Press (Build up to a heavy set of 5 )

Metcon

Bar Rescue (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85)