CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Easy Row

Single Unders

Cossack Squats

Moderate Row

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Faster Row

Single Unders

Air Squats

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Double Unders:

1. Elbows Back

2. Move Prep

Pausing Front Squats:

1. Hips Down, Elbows Up

2. Move Prep

Weightlifting

Pausing Front Squat Complex (Build to a Heavy Complex)

1 Pausing Front Squat

1 Front Squat

Metcon

Four Loko (1 Rounds for time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)

*Score is the slowest score of the 5 rounds

After Party

PUSH PRESS COMPLEX

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

Pause 2 Seconds in Dip

Push Jerk