CrossFit Ballwin – CrossFit
Chris Seris
Warm-up
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
Walkouts
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
Mobility
Couch Stretch – 1:30 each leg
Strength & Skill
Abmat Sit-Up:
1. Leg Position
2. Arms
3. Move Prep
Deadlift:
1. 3 Point Hinge Drill
2. Butt Back First
3. Move Prep
Metcon
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