CrossFit Ballwin – CrossFit

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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