CrossFit Ballwin – CrossFit
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