CrossFit Ballwin – CrossFit
A burpee doesn’t love or hate you, it just exist.
Warm-up
Partner Med ball Medley
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 – 1 Minute Each Leg
Wrist Stretch – 1 Minute
Front Rack Stretch – Minute
Strength & Skill
Power Cleans:
1. Lats On
2. Fast Elbows
3. Move Prep
Burpees:
1. Full Extension
2. Squat Stance, Heels Down
Metcon
Metcon (Time)
7 Rounds for Time:
10 Power Cleans (135/95)
10 Burpees
We are looking for a weight that athletes could compete the power cleans in 1-2 sets each round.