CrossFit Ballwin – CrossFit

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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)