CrossFit Ballwin – CrossFit

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Remember that one workout? 🙂

Warm-up

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Side Lunge

Banded Air Squats

Air Squats

PVC Pass Throughs

Barbell Warm-up

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Warrior Squats – 1 Minute

Strength & Skill

Front Squats:

1. Elbows Away From Knees

2. Big Chest

Push Press:

1. Dip Straight

2. Head Back, Bar Back

Hang Power Cleans:

1. Squat & Stop

2. Grip

Weightlifting

Push Press (Build to a Heavy Triple)

Metcon

Metcon (Time)

3 Rounds for Time:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)