CrossFit Ballwin – CrossFit
Derrick Lehman
Warm-up
:30 Seconds
Slow Row
Active Samson
Medium Row
Active Spidermans
Faster Row
Push-up to Down Dog
10 Repetitions:
Air Squats
Medicine Ball Deadlifts
Medicine Ball Squats
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – 1:00
Wrist Stretch – 1:00
Pigeon Pose – 1:00 each side
Strength & Skill
Hang Power Cleans:
1. Jump Positions
2. Land Position
Wall Balls:
1. Ball High & Close
2. Relax the Arms
Row:
1. Legs, Legs, Legs
2. Handle to Shins
Metcon
Looking to choose a weight on the barbell that athletes could complete 25+ repetitions unbroken when completely fresh.
Metcon (Time)
3 Rounds for Time:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/24 Calorie Row