CrossFit Ballwin – CrossFit
Josiah Peacock
Warm-up
30 Seconds:
Easy Single Unders
Active Samson
Push-up to Down Dog
High Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Strength & Skill
Row:
1. Parallel Forearms
Push-Ups:
1. Vertical Forearms
2. Move Prep
Double Unders:
1. Relaxed Forearms
2. Move Prep
Power Cleans:
1. Fast Forearms
2. Move Prep
Metcon
Choose a weight you can cycle for 20+ reps when fresh. Athletes should be able to cycle 3-5 reps per sets in the workout today
Undercover (Time)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Cal Bike