Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Right Side Glute Bridges

Faster Row

Higher Single Unders

Left Side Glute Bridges

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Strength & Skill

Double Unders:

*Prep in the Group Warm-up

Row:

1. The 3 Positions

2. Move Prep

Power Cleans:

1. Pockets

2. Above the Knees

3. Floor

Weightlifting

3 Position Power Clean (Build to a Heavy Complex)

1. Pockets

2. Above the Knees

3. Floor

Metcon

iHOP (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)