CrossFit Ballwin – CrossFit
Warm-up
30 Seconds
Active Spidermans
Box Step-ups
Active Samson
Box Step-ups
Air Squats
Box Step-ups
2 Rounds
30 Seconds:
PVC Overhead Squats
PVC Sotts Press
Snatch Barbell Warm-up:
5 Stiff Legged Snatch Grip Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats
Mobility
Child’s Pose on Box: 1 Minute
Ankle Stretch Off Box: 30 Seconds Each Leg
Barbell Ankle Stretch: 1 Minute
Strength & Skill
Box Jump Overs:
1. Weight Forward
2. Move Prep
Power Snatches:
1. Weight Back
2.Move Prep
Lateral Barbell Burpees:
1. Weight In
Metcon
Choose a weight that you could power snatch for 15+ reps unbroken when fresh
Destiny’s Child (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24″/20″)
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees