CrossFit Ballwin – CrossFit
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.