CrossFit Ballwin – CrossFit
Warm-up
60 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
40 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
20 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Mobility
PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Sotts Press: 1 Minute
Strength & Skill
Deadlifts:
1. Arms
2. Move Prep
Snatch:
1. Arms
2. Move Prep
Overhead Squats:
1. Arms
2. Move Prep
Weightlifting
Snatch Complex 1 (Build to a Heavy Complex)
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Reps are 1 HPS, 2 PS, & 3 OHS
Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbells: 115/85
After Party
Metcon (No Measure)
Capacity Builder
5 Sets, Not For Time:
40 Unbroken Double Unders
40% Unbroken Ring Muscle-Ups