CrossFit Ballwin – CrossFit

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Julie Rausenberger

Warm-up

1 Minute

Active Spidermans

then..

5 Good Mornings

5 Back Squats

5 Elbow Rotations

1 Minute

Active Samson

then..

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute

Push-up to Down Dog

then…

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

Mobility

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Strength & Skill

Power Clean:

1. Weight Balanced, Bar Close

2. Failed Power Clean = Squat Clean

3. Movement Prep

Power Clean (Build to a “Heavy Single”)

*Weight should be challenging but able to move it well

Metcon

Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Lateral Barbell Burpees