CrossFit Ballwin – CrossFit
Warm-up
Run Warmup
400 Meter Run
60 Seconds
Spiderman Push-Backs
Chest Stretch
40 Seconds
Push-up to Down Dog
Front Rack Stretch
20 Seconds
Mountain Climbers
Wrist Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Chest Stretch: 1 Minute
Front Rack Stretch: 40 Seconds
Wrist Stretch: 20 Seconds
Strength & Skill
Run:
1. Foot Position
2. Move Prep
Burpees:
1. Foot Position
Power Cleans:
1. Foot Position
2. Move Prep
Metcon
Mind Eraser (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run