CrossFit Ballwin – CrossFit

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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