Announcements
Join us for our Double Under clinic with Coach Taylor Tuesday the 13th at 6:30! Reserve your spot now!
CrossFit Ballwin – CrossFit
Warm-up
200 Meter Run
60 SECONDS
Cossack Squats
Plate Front Raises to Overhead
40 SECONDS
Active Samson + Air Squat
Plate Hops
30 SECONDS
Slow Air Squats
Plate Counterbalance Squats
20 SECONDS
Squat Hold
Burpees to Plate
Mobility
DUMBBELL SQUAT HOLD: 1 MINUTE
DUMBBELL ANKLE STRETCH: 1 MINUTE EACH SIDE
CHILD’S POSE: 1 MINUTE
Strength & Skill
Dumbbell Power Snatches:
1. Hips
2. Elbows
3. Move Prep
Single Dumbbell Squats:
1. Hips
2. Elbows
3. Move Prep
Metcon
Looking for loads and variations that allow for a 18-24 minute workout
Hit & Run (Time)
4 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)