CrossFit Ballwin – CrossFit

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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)