CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Active Samson

Active Spidermans

Inchworm to Push-up

Alternating Bird Dogs

Front Plank

Shoulder Taps

Hollow Hold

Superman Hold

Side Plank (15 Second Each Side)

Barbell Bent Over Rows

Barbell Front Squat Hold (Active Position)

Barbell Overhead Hold

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hip Flexor Stretch: 1 Minute Each Side

Banded Hamstring Stretch: 1 Minute Each Side

Banded 3-Way Shoulder: 40 Seconds Each Position

Strength & Skill

Chest to Bar Pull-Ups:

1. Hips High

2. Move Prep

Toes to Bar:

1. Hips Back

2. Move Prep

Power Cleans & Push Jerks:

1. Get Tall, Get Small

2. Move Prep

Metcon

The limiting barbell movement will be push jerks, choose a weight that you can complete 1-2 set each round during the workout

Happy Hour (Time)

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar

After Party

BODY ARMOR (A)

3 Giant Sets:

100 Meter Overhead Kettlebell Carry

10 Inverted Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets

BODY ARMOR (B)

3 Giant Sets:

Max Effort L-Sit

7 Slow Hip and Back Extensions

Rest 1 Minute Between Sets