CrossFit Ballwin – CrossFit

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Beth Williams

Warm-up

Bike Game with Burpee Penalty

AMRAP 4:

4 Calorie Bike

8 Air Squats

Roll Ball to Target

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Squat Hold: 1 Minute

Chest Stretch: 1 Minute

Strength & Skill

Bike:

1. Butt Kicker

Burpees:

1. Feet to Hands

2. Extension

Hang Squat Clean:

1. Feel the Steel

2. Feel the Ground

3. Move Prep

Weightlifting

15 minutes to build up to a Heavy Single

Hang Squat Cleans (Build to heavy single)

Focus on a strong 2nd pull. As soon as the athlete reaches triple extension, drop under the bar to receive it.

Metcon

Athletes choose a weight that they could complete 20+ repetitions unbroken when fresh.

“Top Down” (Time)

For Time:

50 Burpees

40/30 Cal Bike

30 Hang Squat Cleans (115/80)