CrossFit Ballwin – CrossFit

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Warm-up

Each movement is 25 ft:

– Walking Quad Stretch

– Soldier Kicks (straight leg to opposite hand)

– Side Lunges (pivoting on lead foot)

– Walking Samson Stretch

– Walking Cradle Stretch

– Walking Spidermans

– Walkouts

Build speed in the reamaining 6 movements:

– Side Shuffle (facing in)

– Side Shuffle (facing out)

– Skip for Height

– Skip for Length

– Butt Kickers

– High Knees

Barbell Complex (empty):

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrist Stretch – 1:00

From hands and knees, face fingertips towards their body. With whole hand on the ground and elbows locked, lean back to feel stretch.

Child’s Pose – 1:00

Sit back onto their lower legs and reach arms as far in front as possible. Drop head and chest towards the floor using the fingertips to wiggle forwards into a deeper stretch.

Wrist Stretch – 1:00

Similar to the first stretch, this time with fingertips facing away from the body. With elbows locked, rock body weight back and forth over the hands.

Strength & Skill

Review Movements Standards:

Building up in the Handstand Push-Ups or Strict DB Press

Deadlift- Hip Hinge, Bottom Up, Full Deadlift

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups