CrossFit Ballwin – CrossFit

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Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups
Stretches: Posterior Chain Floss, 30 second Front Squat Hold, Instep

Strength & Skill

1a: Clean Lift-off (5-5-5-5)

This movement focuses on the first pull of the clean (to the knees). The lift is performed from the ground to knee, then return. Focus on proper form and controlled pattern under load.

1b: Hang Squat Cleans (3-3-3-3)

Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.


Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Cash Out

Hollow Rocks (60 reps)