CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Row

Air Squats with Hands Overhead

Moderate Row

Slow PVC Overhead Squats

Faster Row

Jumping Air Squats

Modified Barbell Warm-up:

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Warrior Squats: 1 Minute

PVC Overhead Squat Hold: 1 Minute

Strength & Skill

Air Squats:

1. Brace Yourself

Row:

1. Brace Yourself

Power Snatch:

1. Speed Under

2. Move Prep

Metcon

Score is the slowest of the five intervals.

Hot Air (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)