CrossFit Ballwin – CrossFit

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Warm-up

8 MINUTES FOR QUALITY:

BUDDY 1

Easy Row

BUDDY 2

10 Medicine Ball Ground to Overhead

10 Air Squats to Medicine Ball

10 Alternating Medicine Ball Box Step-ups (5 Each Side)

*Switch Stations When Buddy 2 Finishes Step-ups

SINGLE DUMBBELL WARMUP:

30 SECONDS

Single Leg Romanian Deadlift (30 Seconds Each Side)

Single Arm Strict Press (30 Seconds Each Side)

Goblet Squats

*Performed with 1 Light Dumbbell

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Box: 1 Minute

Strength & Skill

Review the Finish Position on all the movements

Metcon

This should be a weight that you could complete 30+ alternating snatches unbroken when fresh

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Dumbbell Power Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row

*Single Arm Power Snatches: Alternate Arms Every Rep

*Single Arm Push Presses: Alternate Arms Every 5 Reps

After Party

MIDLINE

5 Sets, Not For Time:

10-15 GHD Sit-ups

50′ Front Rack Double Kettlebell Carry