Announcements
Join us for our Daddy and Me WOD on Father’s Day at 8:30AM
CrossFit Ballwin – CrossFit
Kristen Wall
Warm-up
Burgener Warm-Up (No Measure)
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
Strength & Skill
Snatch Balance (5 sets of 2-3 reps)
This movement is about building speed & confidence under the bar.
Metcon
Metcon (5 Rounds for reps)
5 Rds for Reps:
1 min Elevated Cal Row*
1 min Power Snatch
1 min Bar Facing Burpees
1 min Rest
*Elevate the rear of the rower with two 45# plates.
Bar Weights:
Rx+ 135/95
Rx 95/65
Sc 75/55-45