CrossFit Ballwin – CrossFit

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Warm-up

In Teams of 2:

8 Minutes For Quality:

30 Medicine Ball Ground to Overhead Passes

30 Medicine Ball Squat Passes

30 Medicine Ball Chest Passes

30 Medicine Ball Lateral Passes (30 Right / 30 Left)

Complete the warmup with your workout weight medicine ball. The 30 reps are to be completed as a team – so 15 each person. After you finish each movement, complete a 100 meter medicine ball run before starting the next. This isn’t supposed to be fast, rather move for the 8 minutes at a steady pace.

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Child’s Pose on Medicine Ball: 1 Minute

Pigeon Pose: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

Strength & Skill

Wallballs:

1. Hand Position

2. Relaxing the Arms

3. Move Prep

Hang Power Snatch:

1. Hand Position

2. Hang Snatch Pull

3. Hang Power Snatch

4. Move Prep

Metcon

Thumb Wars (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Bike Calories

1 Minute Rest