CrossFit Ballwin – CrossFit

View Public Whiteboard


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