CrossFit Ballwin – CrossFit
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.