Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Bike

Active Samson

Banded Good Mornings

Moderate Bike

Down Dog

Banded Good Mornings

Faster Bike

Active Spidermans

Banded Good Mornings

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Strength & Skill

Dumbbell Hang Clean:

1. Elbow Close

2. Returning the Weight

3. Move Prep

Deadlifts:

1. Click-Click

2. Move Prep

Metcon

Hangnail (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Cal Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)