CrossFit Ballwin – CrossFit
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