CrossFit Ballwin – CrossFit

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Consistency & Effort.

Warm-up

Alternate :20 light jog & :20 Active Stretching:

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Overhead Wall Stretch – 1 minute

Wrist Stretch – 1 minute

Strength & Skill

Double Unders:

1. Relax the Wrists

2. Pogo Stick

Toes to Bar:

1. Start in the Shoulders

2. Big Kip vs. Tight Kip

Power Cleans:

1. Weight Back

2. Find the Pockets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar
Toes to Bar Subs:

Reduce Reps

Feet as High as Possible

Knees to Chest

Knees to Waist

Sit-ups

Double Under Subs:

Reduce Reps

60 Single Unders

:30 Seconds Double Under Practice

30 Lateral Line Hops