CrossFit Ballwin – CrossFit

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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.