CrossFit Ballwin – CrossFit

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Sangita Aradhyula

Warm-up

:30 Seconds

Slow Bike

Slow 10m Shuttle Runs

Medium Bike

Medium 10m Shuttle Runs

Faster Bike

Faster 10m Shuttle Runs

Barbell Warmup + Active Stretching:

5 Good Mornings

5 Back Squats

10 Elbow Rotations

:30 Seconds Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Pausing Front Squats

:30 Seconds Sampson

Banded Walks

Mobility

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Ankle Stretch – :30 Seconds Each Side

Strength & Skill

Squat Cleans:

1. Hook Grip

2. Jump Tall, Get Small

3. Stand Up

*Move heavy weight with exceptional form.

Squat Clean (Build to a Heavy Single)

15 minutes

Metcon

Metcon (Time)

2 Rounds for Time:

400 Meter Run

18/14 Cal Bike

12 Squat Cleans (115/80)