CrossFit Ballwin – CrossFit

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Kishore Katabathuni

Warm-up

1 Minute

Easy Row

PVC Pass Through

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Faster Row

PVC Overhead Squats

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Squat Therapy: 45 Seconds

Ankle Mobility with Barbell: 1 Minute

Squat Therapy: 45 Seconds

Strength & Skill

Row:

1. Vertical Shin

Double Unders:

1. Beat The Egg: Tension

2. Move Prep

Hang Power Snatches:

1. Crack The Egg: Hit The Pockets

2. Move Prep

Overhead Squats:

1. Protect The Egg: Waiter Carry

2. Move Prep

Metcon

The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh.

Double Date (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row