Announcements

Don’t forget to register for the CrossFit Open!
https://games.crossfit.com/announcement/10574/games

CrossFit Ballwin – CrossFit

View Public Whiteboard


Summertime is coming! Are you Hooverball ready?

Warm-up

Burgener Warm-Up (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Strength & Skill

Snatch Complex (15 minutes to build up to a heavy complex)

Snatch + Hang Snatch + Overhead Squat

Metcon

Metcon (4 Rounds for reps)

4 Rds, Max Reps per Round:

3 AMRAP:

20 ft DB Walking Lunge (5 ft= 1 Rep)

18 DB Deadlifts

10 DB Cleans

-2 Minute Rest-

3 AMRAP:

20 ft Burpee Broad Jump

18 Toes to Bar

10 Box Jump

-2 Minute Rest-

3 AMRAP:

20 ft DB Walking Lunge (5 ft= 1 Rep)

18 DB Deadlifts

10 DB Cleans

-2 Minute Rest-

3 AMRAP:

20 ft Burpee Broad Jump

18 Toes to Bar

10 Box Jump

-2 Minute Rest-

DB Weights & Box Height:

Rx+ 70/45 & 30/24

Rx 50/35 & 24/20

Sc 35/20 & 20/Step-Ups