CrossFit Ballwin – CrossFit
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)