CrossFit Ballwin – CrossFit
Warm-up
30 Seconds
PVC Pass Throughs
Active Samson + Air Squats
PVC Pass Throughs
Cossack Squats
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
Mobility
Couch Stretch: 1:30 Each Side
Barbell Ankle Stretch: 1 Minute
PVC Lift Offs: 1 Minute
Strength & Skill
Overhead Squats:
1. Everything Up
2. Move Prep
Run:
1. Everything Up
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#