Announcements
Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
CrossFit Ballwin – CrossFit
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)