CrossFit Ballwin – CrossFit
Michele Bredow
Warm-up
:20 Seconds
Easy Jog Around Boxes
Quad Stretch
Straight Leg Kicks
Side Lunges
Moderate Jog Around Boxes
Cradle Stretch
Walking Samson
Deep Side Lunges
Faster Jog Around Boxes
Walking Spidermans
Push-up to Down Dog (In Place)
Slow Air Squats
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Elevated Front Rack Stretch: 1 Minute
Calf Stretch on Box: 45 Seconds Each Side
Strength & Skill
Row:
1. Heels Vs. Toes
Box Jump Overs:
1. Hips & Height
2. Move Prep
Front Squats:
1. Angles
2. Elbows
3. Move Prep
Metcon
Athletes should be capable of completing 18+ unbroken when fresh.
Sea Legs (Time)
3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)