CrossFit Ballwin – CrossFit

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Old School


:30 Seconds

Jumping Jacks

Quad Stretch

Active Samson

Knuckle Drags

Active Spidermans

Air Squats

Hurdle Warm-up

Lateral Shuffle

Forward and Back Shuffle

Two Feet In Lateral (Both Directions)

Two Feet In Front Facing

Two Feet Hops Front Facing

Single Leg Hops Front Facing (Both Legs)

Bear Crawl

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

5 Front Squats


Overhead Stretch on Wall – 1 Minute

PVC Pass Throughs – 1 Minute

PVC Overhead Squats – 10 Slow Repetitions

Strength & Skill

Double Unders:

1. Elbows In

2. Move Prep

Wall Balls:

1. Heels Down

2. Relax the Arms

3. Move Prep

Power Snatch:

1. Find the Hips

2. Down & Up

3. Elbows High & Outside

4. Muscle Snatch

5. Snatch Lands

6. Snatch Drops

7. Hang Power Snatch


Weight on the barbell today should be light, looking to get through the 15 reps in no more than two sets.

Metcon (AMRAP – Rounds and Reps)


15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders