CrossFit Ballwin – CrossFit

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“Hey, are you going to the CFB Holiday Party on the 25th?”

Warm-up

:30 Seconds

Easy Jog Around Boxes

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Jog Around Boxes

Side Lunge

Walking Samson

Walking Spiderman

Faster Jog Around Boxes

Push-up to Down Dog

Air Squats

Side Shuffles (:15 Seconds In/Out)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Couch Stretch – :45 Seconds Each Side

Wrist Stretch on Box – :45 Seconds

Child’s Pose on Box – :45 Seconds

Strength & Skill

Box Jump Overs:

1. Landing

Front Squats:

1. Landing

Power Cleans:

1. Landing

Push Jerks:

1. Landing

Chest to Bar:

1. Feet First

Lateral Barbell Burpees:

1. Foot Speed

Metcon

Weight on barbell should be something athletes could complete 25+ repetitions unbroken when fresh.

Metcon (Time)

21-15-9 for Time:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)