CrossFit Ballwin – CrossFit

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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