CrossFit Ballwin – CrossFit

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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)