CrossFit Ballwin – CrossFit
Sometimes, you have to go full bunny.
Warm-up
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Stiff Legged Deadlifts
1 Minute Push-up to Down Dog
45 Seconds Straight Leg Reach to Air Squat
30 Seconds Elbow Rotations
1 Minute Straight Legged Inchworms
45 Seconds Jumping Air Squats
30 Seconds Hang Power Cleans
Mobility
Front Rack Stretch: 45 Seconds
Chest Stretch: 45 Seconds
Wrist Stretch: 30 Seconds Each Direction
Strength & Skill
Air Squats:
1. Screw the Feet
2. Move Prep
Push-Ups:
1. Screw the Hands
2. Move Prep
Power Cleans:
1. Fast Elbows
2. Move Prep
Metcon
Choose a barbell weight you can cycle for 10-15 reps when fresh.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles