CrossFit Ballwin – CrossFit
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