CrossFit Ballwin – CrossFit

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Warm-up

1 Minute:

Easy Bike

Push-up to Down Dog

PVC Pass Throughs

45 Seconds:

Moderate Bike

Inchworm to Push-up

PVC Lat Stretch

30 Seconds:

Faster Bike

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Mobility

Post Chest Stretch: 45 Seconds Each Side

Post Underarm Stretch: 45 Seconds Each Side

Strength & Skill

Lateral Barbell Burpee:

1. Footwork

2. Move Prep

Power Snatch:

1. Launch Button

2. Move prep

Metcon

Rush Hour (Time)

On the 4:00 x 5 Rounds:

14/10 Calorie Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)
*Slowest round is recorded