CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Plate Hops
PVC Pass Throughs
Single Unders
Plate Ground to Overhead
PVC Sotts Press
Single Unders
Plate Lateral Squats
PVC Overhead Squats
Single Unders
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Child’s Pose: 1 Minute
Pec Stretch on Wall: 30 Seconds Each Side
Strength & Skill
Double Unders:
1. When to Jump
2. Move Prep
Bar Muscle-Ups:
1. Get Behind
2. Move Prep
Power Snatches:
1. Footwork
2. Move Prep
Metcon
Double Jeopardy (1 Rounds for weight)
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
*Build in Power Snatch Weight
*Score is the heaviest set of 5 power snatches
After Party
STRICT HANDSTAND PUSH-UPS
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
*The goal is to hold the same rep number across the 5 rounds
*This is a repeat from last week
See if you can improve your score