CrossFit Ballwin – CrossFit
Shannon Moncheski
Warm-up
:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-ups to Down Dog
Fast Row
Air Squats
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Squat Hold – 2:00
Pigeon Pose – :30 Each Leg
Strength & Skill
Air Squats:
1. Hips Back
2. Squat Therapy
Rowing:
1. Knees In
2. Order
Clean & Jerk
1. Bend, Don’t Reach
2. Stay Over the Bar
3. Keep the Bar Over You
Metcon
Metcon (4 Rounds for time)
5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/85)