CrossFit Ballwin – CrossFit
Jeremy Chacon
Warm-up
Line Drills:
Quad Stretch & Straight Leg Kicks Down
Lunge Back
Side Lunge & Cradle Stretch Down
Bear Crawl Back
Walking Samson & Walking Spiderman Down
Reverse Bear Crawl Back
High Knees & Butt Kickers Down
Crab Walk Back
First stretch half way down the floor. Second stretch the rest of the way. Complete last movement the full length back.
Strength & Skill
Strict Press:
1. Elbow Position
2. Bar Position
3. Head Position
Front Rack Reverse Lunge:
1. Elbow Position
2. Bar Position
Weightlifting
Shoulder Press (Build to a heavy set of 3)
Metcon
Black Eye (Time)
5 Rounds:
10 Strict Press (95/65)
20 Front Rack Reverse Lunges (95/65)