CrossFit Ballwin – CrossFit
Warm-up
1 Minute
PVC Pass Throughs
5 Air Squats + 10 Mountain Climbers
45 Seconds
PVC Pass Throughs
Active Spidermans
30 Seconds
PVC Pass Throughs
Frog Hops
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength & Skill
Power Snatch:
1. Bar Close to the Bar
2. Move Prep
Weightlifting
Power Snatch (Build to a Heavy Set of 5)
Metcon
Scarface (Time)
6 Rounds:
8 Power Snatches (115/85)
200m Run