CrossFit Ballwin – CrossFit
Refine your skills.
Warm-up
:30 Seconds
Easy Row
Active Spidermans
Medium Row
Active Samson
Faster Row
Push-up to Down Dog
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Banded Walk
Mobility
PVC Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute
Ankle Stretch – :30 Seconds Each Side
Strength & Skill
Front Squat:
1. Weight Balance
2. Midline
Pull-Ups:
1. Hand Position
2. Move Prep
Thrusters:
1. Shoulder Contact
2. Move Prep
Weightlifting
Front Squat (Build up to a Heavy Double)
Metcon
Metcon (Time)
For Time
30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row