CrossFit Ballwin – CrossFit

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Warm-up

:30 Seconds

Slow Row

Slow Bike

Medium Row

Medium Bike

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Walkouts

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Overhead Stretch on Wall – :30 Seconds

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Strength & Skill

Power Snatch/Clean & Jerk:

1. Hook Grip

2. Bend, Don’t Reach

3. Receiving Positions

4. Move Prep

Row:

1. Shins Vertical

Bike:

1. Wipe the Feet

Metcon

This should be a load that athletes could complete 21+ repetitions unbroken when fresh.

Metcon (Time)

For Time:

15-12-9 Reps

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9 Reps

Calorie Bike

Clean and Jerks (115/85)