CrossFit Ballwin – CrossFit

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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)

After Party

Bench Press (Build to a heavy set of 5 reps)