CrossFit Ballwin – CrossFit

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“This too shall pass”

Warm-up

30 Seconds:

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Air Squats

30 Seconds:

Front Plank

Alternating Bird Dogs

Shoulder Taps

Push-up to Down Dog

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Power Snatches:

1. Hook Grip

2. Bar Path

Clean & Jerk:

1. Hook Grip

2. Bar Path

Thrusters:

1. No Hook Grip

2. Bar Path

Metcon

TNT (Time)

For Time:

30 Power Snatches

30 Power Clean and Jerks

30 Thrusters

Barbell: 95/65

After Party

Midline

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups

Corona WOD (at Home)

Hotel 15 (Time)

For Time:

200 meter Run

20 Jumping Jacks

20 Push Ups

400 meter Run

30 Jumping Jacks

30 Push Ups

600 meter Run

40 Jumping Jacks

40 Push Ups

800 meter Run

50 Jumping Jacks

50 Push Ups

*This chipper is designed to have you find a constant movement. For most the difficulty is going to be finding something that keeps them going on the push ups. Be sure to tailor the movement, so that you stay moving

*Jumping jacks are arms touching over head and behind the back