CrossFit Ballwin – CrossFit
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