CrossFit Ballwin – CrossFit
Warm-up
:30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Fish Game: 4 minutes total, highest score wins.
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Single Arm Front Rack Stretch on Wall: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
Strength & Skill
Row:
1. Pull vs. Push: Feet
2. Posture: Sit Tall
Ring Dips:
1. Stimulus
2. Drop Hips
3. Tuck, Then Press
Lateral Bar Burpees:
1. Pull vs. Push
Push Jerks:
1. Push & Drop
2. Move Prep
Weightlifting
Push Jerk (Build to Heavy Triple Rep)
*Pull from the racks
Metcon
Athletes choose a weight that they are capable of completing 20+ unbroken repetitions when fresh.
Go Fish (Time)
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Ring Dips
15 Lateral Barbell Burpees
9 Push Jerks (135/95)