CrossFit Ballwin – CrossFit
Coach Christen Saccucci
Warm-up
PVC Game
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Air Squats
Alternating Bird Dogs
Modified Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
Mobility
Pigeon Pose – 1:00 Each Side
PVC Pass Throughs – 1:00
PVC Overhead Squats – 10 Slow Repetitions
Strength & Skill
Ring Muscle-Ups:
1. Trace the Chest
2. Peek the Feet
3. Move Prep
Air Squats:
1. Neutral
Hang Power Snatch:
1. Elbows Locked
2. Lift the Shirt
3. Move Prep w/ Burgener Warm-Up
Metcon
Metcon (Time)
3 Rounds for Time:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)
Movement Substitutions:
Reduce Repetitions
Banded Muscle-up Transitions
Burpee Ring Pull-ups
Burpee Chest to Bar Pull-ups
Burpee Pull-ups