CrossFit Ballwin – CrossFit

View Public Whiteboard


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