CrossFit Ballwin – CrossFit
Warm-up
45 SECONDS
Running in Place Single Unders
Arm Circles
Spidermans Push-backs
30 SECONDS
Running in Place Single Unders
Arms Hugs
Push-up to Down Dog
15 SECONDS
Running in Place Single Unders
Arms Up and Down
Push-ups
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Run:
1. Pull
2. Move Prep
Double Unders:
1. Squeeze
2. Move Prep
Push Press:
1. Squeeze
2. Move Prep
Weightlifting
Push Press (Build up to a Heavy Triple)
Metcon
Choose a push press weight you can complete the 21 reps in less than 2 minutes
Trail Blazer (Time)
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)