CrossFit Ballwin – CrossFit

View Public Whiteboard


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