CrossFit Ballwin – CrossFit
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