CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds:

Active Samson

Child’s Pose

Barbell Good Mornings

Active Spidermans

Front Rack Stretch

Barbell Elbow Rotations

Push-up to Down Dog

Barbell Ankle Stretch

Barbell Strict Press & Reach

Inchworm to Push-up

Barbell Front Squat Hold

Barbell Muscle Clean + Front Squat

Metcon

Walmart (AMRAP – Rounds and Reps)

AMRAP 30:

12/9 Cal Bike

10 Medicine Ball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105

Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).