CrossFit Ballwin – CrossFit
Warm-up
45 Seconds
Easy Bike
PVC Strict Press & Reach
PVC Straight Leg Swings (15 Seconds Each Side)
Moderate Bike
PVC Sotts Press
PVC Pass Throughs
Faster Bike
PVC Lift Offs
PVC Lat Stretch
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength & Skill
Bike:
1. Fast Start
Power Snatch:
1. Controlled Start
2. Move Prep
Weightlifting
Power Snatch Complex (Build up to a Heavy Complex)
High Hang Power Snatch + Hang Power Snatch + Power Snatch
Metcon
Power Wheels (3 Rounds for reps)
AMRAP 3:
9/6 Cal Bike
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Cal Bike
8 Power Snatches (115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Cal Bike
4 Power Snatches (135/95)