CrossFit Ballwin – CrossFit

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Warm-up

8 MINUTES FOR QUALITY

200 Meter Row

10 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

5 PVC Liftoffs

SNATCH BIASED BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Barbell Thoracic Opener: 2 Minutes

Strength & Skill

Row:

1. Long Arms

Hang Power Snatch:

1. Short Arms

2. Long Arms

3. Move Prep

Weightlifting

Hang Power Snatch (Build to Heavy Set of 3)

Metcon

Castaway (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)

After Party

STRICT GYMNASTICS

Ascending Ladder for 7 Minutes:

1-2-3-4-5….

Strict Handstand Push-up

Strict Ring Dip

Push-up

Rest 3 Minutes

5 Minute Window:

2 Wall Walks

10 Weighted AbMat Sit-Ups