CrossFit Ballwin – CrossFit

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Coach Christen Saccucci


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


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 (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