CrossFit Ballwin – CrossFit
Linda Boman
Warm-up
Run 200 Meters
25 ft. Line Drills:
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1:00
Couch Stretch – 1:00 Each Leg
Strength & Skill
Double Unders:
1. Bound
2. Hands
3. Movement Prep
Hang Squat Cleans:
1. Hook Grip
2. Jump Tall, Get Small
3. Stand Up
4. Movement Prep
Metcon
Choose a weight on the barbell that could be performed 15+ repetitions unbroken when fresh.
Metcon (Time)
5 Rounds for Time:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)