CrossFit Ballwin – CrossFit
Warm-up
1 MINUTE
Easy Row
Single Leg Glute Bridges (30 Seconds Each)
45 SECONDS
Moderate Row
Glute Bridges
30 SECONDS
Faster Row
Air Squats
15 SECONDS
Sprint Row
Squat Jumps
MODIFIED BARBELL WARM-UP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Bent Over Rows
5 Front Squats
Strength & Skill
Toes to Bar:
1. Meaty Grip
2. Head Back, Head Through
3. Move Prep
Hang Power Cleans:
1. Receiving Position
2. Move Prep
Metcon
Skyscraper (2 Rounds for reps)
AMRAP 6:
6 Hang Power Cleans (165/115)
10 Toes to Bar
12/9 Cal Row
-Rest 6 Minutes-
AMRAP 6:
6 Hang Power Cleans (135/95)
10 Toes to Bar
12/9 Cal Row
1st AMRAP: Choose a weight you can complete in 1-2 Sets
2nd AMRAP: Choose a weight you can complete in 1 Set