CrossFit Ballwin – CrossFit

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Joni Barry

Warm-up

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1:00

Ankle Stretch – :30 Seconds Each Side

Pigeon Pose – 1:00 Each Side

Overhead Stretch on Wall – :30 Seconds

Banded Walks

Strength & Skill

Thrusters:

1. Grip

2. Elbow Position

3. Move Prep

Thruster (Build to a Heavy set of 5 reps)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

*Add 3 Repetitions per round.