CrossFit Ballwin – CrossFit

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Caitlin “The Tiger” Brenner

Warm-up

:30 Seconds

Easy Shuttle

Walkouts

Medium Shuttle

Knuckle Drags

Fast Shuttle

Active Spidermans

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Strength & Skill

Deadlifts:

1. 3 Point Hinge Drill

2. But Back First

3. Move Prep

Double Unders:

1. Pointer & Thumb

2. Pogo Stick

3. Move Prep

Weightlifting

15 Minutes

Deadlift (5 Sets of 3 )

Metcon

Bubble Yum (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

5 Deadlifts (225/155)

4 Shuttle Sprints (25’)

30 Double Unders

*Partners complete full round, then switch.