CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Active Samson + Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats

MODIFIED BARBELL WARMUP

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength & Skill

Lateral Erg Burpee:

1. Lean In

2. Move Prep

Row

1. Lean In

2. Move Prep

Overhead Squats:

1. Elbows Down

2. Move Prep

Metcon

Athletes should be able to complete 30, 25, 20, and 15 reps unbroken respectively when fresh

Hot Sauce (AMRAP – Reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

REST 3 MINUTES

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

REST 3 MINUTES

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

REST 3 MINUTES

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

*The score today is total number of squats completed at each weight