CrossFit Ballwin – CrossFit

View Public Whiteboard


Kareem Aly

Warm-up

:40 Seconds

Easy Row

Straight Leg Stretch to Squat*

:30 Seconds

Moderate Row

Air Squats

:20 Seconds

Faster Row

Squat Jumps

*Grab under the toes with legs as straight as possible, pull down into squat, then stand

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Strength & Skill

Row:

1. Don’t Squat the Row

Burpee Over Bar:

1. Don’t Squat the Burpee

Toes to Bar:

1. Fast vs Slow Cycle

2. Move Prep

Squatting Movements:

1. Balance

2. Move Prep-Front Squats

3. Move Prep-Hang Squat Squats Clean

4. Move Prep-Thrusters

Metcon

Choose one weight based on the thruster, and should be something you can complete 25+ unbroken when fresh.

Waterproof (Time)

For Time:

21 – 15 – 9 Reps:

Row Calories

Front Squats (95/65)

15 – 12 – 9 Reps:

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6 Reps:

Burpees over Bar

Thrusters (95/65)