CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps

Arms Overhead Air Squats

Single Unders

Active Dive-bombers

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Strength & Skill

Double Unders:

1. Rope Path

2. Move Prep

Chest to Bar Pull-Ups:

1. Body Path

2. Move Prep

Thrusters:

1. Bar Path

2. Move Prep

Weightlifting

Thruster (Build up to a heavy triple)

Metcon

Tail Spin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters (95/65)

30 Double Under

15 Chest to Bar Pull-ups

30 Double Unders