CrossFit Ballwin – CrossFit

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A-Aron Emerson

Warm-up

30 Seconds

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Game

Barbell Warm-up:

20 Sec Good Mornings

20 Sec Stiff Leg Deadlifts

20 Seconds Deadlifts

Mobility

Pigeon Pose: 30 Seconds Each Side

Medicine Ball Thoracic Opener: 1 Minute

Barbell Straddle Stretch: 45 Seconds

Strength & Skill

Toes to Bar:

1. Hands

2. Knees

3. Move Prep

Deadlifts:

1. Hands

2. Knees

3. Move Prep

Metcon

Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)