CrossFit Ballwin – CrossFit

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Hang in there. It’s Friday.

Warm-up

PVC Game

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon Pose on Box – 1:00 Each Side

Box Calf Stretch – 1:00

Strength & Skill

Box Jumps:

1. Load & Explode

2. Squeeze, Then Knees

Deadlift:

1. Chin to Collar

2. Hinge

3. Move Prep

Metcon

Barbell weight should be challenging, but something that athletes couple complete in no more than 2 sets each round.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20/15 Cal Bike

20 Box Jumps (24/20)

10 Deadlifts (245/165)