CrossFit Ballwin – CrossFit

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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#