CrossFit Ballwin – CrossFit

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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