CrossFit Ballwin – CrossFit

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Micheal “Big Mike” Young

Warm-up

40 Seconds

Active Samson

Single Arm Dumbbell Deadlifts

Active Spidermans

Dumbbell Russian Swings

Push-up to Down Dog

Single Arm Dumbbell Strict Presses

Mobility

Lat Stretch on Post: 45 Seconds Each Side

Dead Hang: 30 Seconds

Strength & Skill

Chest to Bar Pull-Ups:

1. Long Arms

2. Move Prep

Dumbbell Hang Clean & Jerk:

1. Tight Swing

2. Move Prep

Dumbbell Snatch:

1. Tight to the Body

2. Move Prep

Bike:

1. Forward

Metcon

All athletes should have at least 90 seconds of rest between rounds. Adjust reps, weights, or variation to accomplish this.

Road Rash (5 Rounds for time)

5 Rounds (On the 5:00):

5 Dumbbell Hang Clean & Jerk (Left Arm) 50/35

5 Dumbbell Hang Clean & Jerk (Right Arm)

10 Alternating Dumbbell Power Snatches 50/35

10 Chest to Bar Pull-ups

15/10 Cal Bike

*Each round counts for time

*Rest time is the time remaining in the round