CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Double Unders:

1. Elbows Back

Deadlifts:

1. Elbows Back & In

Overhead Squats:

1. Elbows Down

Sleds:

1. Elbows Tight

Weightlifting

Sled Push (Build to a heavy single over 5 rounds)

Metcon

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (75/55)

30 Double Unders

15 Deadlifts (75/55)

30 Double Unders

After Party

Single Arm Dumbbell Work

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row