CrossFit Ballwin – CrossFit

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Chris Seris


Run 200 Meters

Line Drills, light jog between each:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

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 Stiff-Legged Deadlifts

5 Front Squats


Couch Stretch – 1:30 each leg

Strength & Skill

Abmat Sit-Up:

1. Leg Position

2. Arms

3. Move Prep


1. 3 Point Hinge Drill

2. Butt Back First

3. Move Prep


Weights on the deadlift barbell should be something that athletes could complete in 1-2 sets each round.

Metcon (Time)

6 Rounds:

15 Deadlifts (155/105)

25 AbMat Sit-Ups