CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Push-up to Down Dog

Front Plank

Active Samson + Air Squats

Spiderman + Hamstring Stretch

Alternating Bird Dogs

Active Samson + Air Squat

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

BARBELL WARMUP

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

Strength & Skill

Cleans:

1. Below the Knee

2. Above the Knee

3. Move Prep

Deadlifts:

1. Above the Knee

2. Move Prep

Push-Ups:

1. Push & Push

2. Move Prep

Weightlifting

Hang Power Clean + Power Clean

Build to a Heavy Complex:

1 Hang Power Clean

1 Power Clean

Metcon

Power Bar (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)

After Party

Body Armor

3 Giant Sets:

7 Pausing Waiter Squats (Left)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50′ Single Arm Overhead Carry (25′ Each Arm)

Rest 2:00 between efforts.