CrossFit Ballwin – CrossFit

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Always better together.

Warm-up

5 Rounds each of ‘Rowling’ with penalties.

Barbell Warm-up + Active Stretching
:

5 Good Morning

5 Back Squats

5 Elbow Rotations

:30 Second Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

:30 Seconds Push-up to Down Dog

Mobility

Pigeon Pose on Box- :30 sec. on each side

Ankle Stretch on Box- :30 sec. on each side

Strength & Skill

Box Jumps:

1. Arms = Wings

2. Knees Out

3 Movement Prep

Rowing/Deadlift:

1. Legs Initiate Power

2. Handle & Seat/Bar & Hips Move Together

3. Handle/Hips Lead the Recovery

4. Build Up in Weight

Metcon

Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh.

Metcon (Time)

3 Rounds for Time:

500 Meter Row

12 Deadlifts (245/165)

15 Box Jumps (30/24)