CrossFit Ballwin – CrossFit
Ben smashing Cupid Clash
Warm-up
20 Seconds
Around Line of Boxes:
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength & Skill
Deadlift (Build to a Heavy 3 Rep)
Metcon
Should be able to complete 21+ when fresh for the Push Jerks, these will be the limiting weight.
Metcon (Time)
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)