CrossFit Ballwin – CrossFit

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Brett Wang


1 Mile Bike

3 Rounds (5-10-15 Reps)


Air Squats

Inch Worms

Overhead PVC/Squat Therapy

Strength & Skill

Take time to run through the complex with PVC, then move to barbell


Burgener Warm-Up (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Metcon (AMRAP – Reps)


6 Snatch (115/85)

10/7 Cal Bike

*Strategy: This is short AMRAP, which in order to receive the intended stimulus, it must be competed quickly & nonstop. Smooth transition between the couplets will help with producing more work.

*Snatches: This is a moderate weight with a higher skilled movement. Weight would be movable at a nonstop tempo.

*Bike: HAHA, just make sure its adjusted right for you and give it hell. 🙂

Cool Down

2 Rounds:

30 Second Each Side

Instep Hold

Pigeon Stretch

3 Rounds

10 Hamstring Hammers (GHD)

1 min Plank