Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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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