CrossFit Ballwin – CrossFit

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Barbara Baumann

Warm-up

1 Minute:

Wide PVC Pass Throughs

Active Samson

1 Minute:

PVC Around the Worlds

Active Spidermans

1 Minute AMRAP (For Quality):

3 Push-ups

5 Sit-ups

7 PVC Overhead Squats

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

PVC Hinge: 1 Minute

Narrow PVC Pass Throughs: 1 Minute

Strength & Skill

Strict Handstand Push-Ups:

1. Midline

2. Move Prep

Deadlifts:

1. Hips Back, Chest Up

2. Move Prep

Overhead Squats:

1. Wrap the Lats

2. Hips Back, Chest Up

3. Move Prep

Weightlifting

Overhead Squat (Build to a Heavy Set of 5)

Metcon

Looking to choose a weight that athletes could complete 21+ repetitions unbroken when fresh and in no more than two sets at any point during the 12 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)