CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

BARBELL WARMUP

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

FRONT RACK STRETCH: 1 MINUTE

CHILD’S POSE: 1 MINUTE

WRIST STRETCH: 1 MINUTE

Strength & Skill

Toes to Bar:

1. Close the Gap

2. Move Prep

Power Cleans:

1. Close the Gap

2. Press Through the Floor

3. Move Prep

Weightlifting

Clean Pull Complex (Build up to a Heavy Complex)

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon

Nowhere Fast (Time)

For Time:

50 Power Cleans (155/105)

*On the Minute: 5 Toes to Bar