Announcements
Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
CrossFit Ballwin – CrossFit
Warm-up
30 Seconds
PVC Pass Throughs
Active Spidermans
PVC Lat Stretch
Mountain Climbers
PVC Pass Throughs (More Narrow)
1 Burpee + 3 Air Squats
Snatch Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength & Skill
Pull-Ups:
1. Hands
2. Move Prep
Push-Ups:
1. Hands
2. Move Prep
Row:
1. Hands
2. Move Prep
Power Snatches:
1. Hands
2. Move Prep
Metcon
Crazy Stairs (Time)
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats