CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Active Samson
Hollow Hold
Push-up to Down Dog
Superman Hold
Inchworm to Push-ups
Straight Leg Sit-ups
Air Squats
V-Ups
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Side
Wrist Stretch: 30 Seconds
Front Rack Stretch: 30 Seconds
Strength & Skill
Toes to Bar:
1. Fast Feet
2. Move Prep
Power Cleans, Front Squats, & Push Jerks:
1. Elbows High
2. Move Prep
Weightlifting
Macho Man Complex (Build to Heavy Complex)
3 Power Cleans
3 Front Squats
3 Push Jerks
Metcon
Randy Savage (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
After Party
Metcon (No Measure)
3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-Ups
Rest 2 Minutes Between Sets