CrossFit Ballwin – CrossFit

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Warm-up

Line Drills:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Sitting Arm Swings

Standing Arms Swings

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

100ft. Fast Feet

10 Shuttle Runs

Mobility

Pigeon Pose: 1 Minute Each Side

Child’s Pose: 1 Minute

Strength & Skill

Lateral Dumbbell Burpees:

1. Feet

2. Move Prep

Shuttle Runs:

1. Fast Feet

2. Move Prep

Dumbbell Snatches:

1. Switching Hands

2. Muscle vs. Power

3. Move Prep

Metcon

Choose a weight on DB Snatches that can be completed unbroken on every round

Piggy Back (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

*10 meters equals 32.8 feet

After Party

Metcon (No Measure)

Push Press Complex

On the 2:00 x 5 Sets:

1 Pausing Drive

1 Drive

2 Push Presses

2 second pause in the dip in the first rep.