CrossFit Ballwin – CrossFit
Josiah Peacock
Warm-up
:30 Seconds
Jumping Jacks
Active Spidermans
Single Unders
Push-up to Down Dog
Double Unders
Air Squats
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – :30 Seconds
Childs Pose – :30 Seconds
Squat Hold – 1 Minute
Strength & Skill
Double Unders:
1. Box
Clean and Jerk & Cluster
1. Open & Closed
2. Split Jerks
3. Move Prep
Burpees:
1. Options
Weightlifting
Clean and Jerk (Build to a Heavy Single)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
30 Lateral Barbell Burpees
100 Double Unders
20 Clusters (115/80)