CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

Modified Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Mobility

PVC Hinge Drill: 1 Minute

PVC Lat Stretch: 1 Minute (30 Each Hand)

PVC Pass Throughs: 1 Minute

Strength & Skill

Deadlifts:

1. Bar Low

2. Move Prep

Hang Power Snatch:

1. Bar High

2. Move Prep

Overhead Squats:

1. Bar High

2. Move Prep

Weightlifting

Snatch Complex 1 (Build to a Heavy Complex)

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Metcon

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbells: 115/85