CrossFit Ballwin – CrossFit

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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