CrossFit Ballwin – CrossFit

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Megan Pohlman

Warm-up

:30 Seconds

Jumping Jacks

Side Lunge

Active Spidermans

Air Squats

Active Samson

Cossack Squats

Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

Banded Walks

Mobility

Couch Stretch – 1:00 Each Side

Squat Hold – 1 Minute

Strength & Skill

Back Squat:

1. Addressing the Bar

2. Elbow Position

3. Breath & Tension

4. Control & Explode

5. Spotting

Double Unders:

1. Hands

2. Move Prep

Back Squat (5 Sets of 3 Reps (Heavy))

Utilizes 3 sets to build up before beginning the 5 Sets

Metcon

Metcon (AMRAP – Reps)

10 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest
**Two scores at the end will be the lowest score within the :20 second intervals of both the back squat and the double unders