Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Squat Hold: 1 Minute

Strength & Skill

Kettlebell Swings & Thrusters:

1. Overhead Positioning

2. No Press Outs

3. Move Prep

Weightlifting

– When going for a 10-Rep, it may be helpful to only take 2-3 attempts at the 10 reps

– As you warmup at lighter weights, work between 5-6 reps as to not fatigue too much

Thruster (Build up to a Heavy 10 Rep Max)

Metcon

Sucker Punch (Time)

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)