CrossFit Ballwin – CrossFit

View Public Whiteboard


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