CrossFit Ballwin – CrossFit
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-