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: Anchored T-Spine, Sink Mobile, 30-45 Sec. 3rd World

Strength & Skill

Clean Pull (4 Sets of 3 Reps)

**Ensure there is full extension of the hip and shrug on the finish

**Bar should remain close throughout the movement

Inverted Ring Rows (4 Sets of Max Rep)

**Elevate to a supine position (raise feet with box)

**Ensure scapula retraction


Metcon (AMRAP – Reps)


Partner WOD

Clock Set to 15 Minutes Complete:

1.) 2000m Row

2.) With remaining time, complete as many reps/points as possible:

– Wall Balls

**Partners can partition the row & reps as they choose.

Cash Out

10 – 15 min Thoracic Mobility