CrossFit Ballwin – CrossFit
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)