CrossFit Ballwin – CrossFit

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Kelsey Keeve

Warm-up

30 Seconds:

PVC Pass throughs

Hops Over PVC Pipe

PVC Overhead Squats

Top Half Burpees Over PVC

3 Narrow Pass Throughs + 3 Narrow Overhead Squats

Easy Burpees Over PVC

With PVC Pipe or Light Dumbbell (Right Arm)

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

With BarbelL or Light Dumbbell (Left Arm)

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

Strength & Skill

AbMat Sit-Ups & Bar Facing Burpees:

1. Eccentric

2. Move Prep

Burpee Pull-Ups & Bar Muscle Ups:

1. Hips Before Arms

2. Move Prep

Dumbbell Snatches & Snatches:

1. Hips Before Arms

2. Move Prep

Metcon

Low Key (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period