Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
Join Coach Christen for her Pelvic Floor clinic Tuesday August 20th at 6:30pm.

CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm-up

30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Strength & Skill

Double Unders & Run:

1. Kiss the Heels

2. Move Prep

Back Squats:

1. Back & Down

2. Move Prep

Weightlifting

Back Squat (Build up to a Heavy 3 sets of 5 Reps)

Warm up with 5 sets before starting the 3 sets of heavy

Metcon

A Dragon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row