CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Hollow Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Superman Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

PVC V-Ups

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

COUCH STRETCH: 90 SECONDS EACH SIDE

Strength & Skill

Toes to Bar:

1. Balance

2. Move Prep

Hang Power Clean & Push Jerks:

1. Balance

2. Move Prep

Metcon

Gut Feeling (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar

After Party

Capacity Builder

Metcon (Time)

3 Sets For Time:

20/15 Cal Bike

15 Deadlifts (225/155)

15 Toes to Bar

*Rest 2 Minutes Between Sets