CrossFit Ballwin – CrossFit
Emily Emerson
Warm-up
:30 Seconds
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Pizza Tag
Modified Barbell Warm-up:
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbows Rotations
5 Good Mornings
5 Back Squats
Mobility
Wrist Stretch: 45 Seconds
Front Rack Stretch: 1 Minute
Child’s Pose: 45 Seconds
Strength & Skill
Bike:
1. Seat First
Pull-Ups:
1. Feet First
2. Move Prep
Power Cleans:
1. Elbows First
2. Move Prep
Push Jerks:
1. Elbows First
2. Move Prep
Metcon
In the first half, choose a pull-up variation that can be completed 21+ times when fresh. For the second part, choose load on the barbell that could be cycled 25+ reps unbroken.
Chain Reaction (Time)
3 Rounds:
21/15 Cal Bike
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)