CrossFit Ballwin – CrossFit
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