CrossFit Ballwin – CrossFit

View Public Whiteboard

Warm-up

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Fast Row

Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Childs Pose – 1 Minute

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Strength & Skill

Row:

1. Seat Away From Feet

2. Keep the Handle Moving

Barbell Facing Burpees:

1. Step-up

2. Cross Step

3. Movement Prep

Push Press

1. Forearms

2. Squeeze Hard

3 Movement Prep

Metcon

Looking for a weight that could be completed 15+ repetitions unbroken, when completely fresh.

Push Press (Building on a heavy, 5-4-3-2-1 rep)

15 minutes to work down rep scheme

Metcon (AMRAP – Reps)

Every 3:00 x 4 Rds for Reps:

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (115/80)

-No rest between rounds-