CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Ichworm to Push-ups

Active Spidermans

Mountain Climbers

Frog Hops

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Strength & Skill

Burpees:

1. Flop

Deadlifts:

1. Hands

2. Move Prep

Hang Power Cleans:

1. Hands on the Jump

2. Hands on the Catch

3. Move Prep

Push Jerks:

1. Hands

2. Move Prep

Weightlifting

Hang Power Clean (Build Up to a Heavy Set of 3 Reps)

Metcon

BlooDThirsty (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

After Party

Bike Recovery + Handstand Walk Practice

Not for Score:

Recovery 12:00 Bike

* Minutes 1+2 – Recovery Paced Bike

* Minute 3 – Handstand Walk Practice