CrossFit Ballwin – CrossFit
Warm-up
1 Minute
Easy Machine
Active Samson + Air Squat
45 Seconds
Moderate Machine
Push-up to Down Dog
30 Seconds
Faster Machine
Jumping Air Squats
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
Mobility
Pigeon Pose with Lat Reach: 1 Minute Each Side
Strength & Skill
Row & Bike:
1. Knees In
2. Foot Connection
Hang Squat Clean Thruster:
1. Bringing the Bar Back Down
2. Hook Grip
3. Move Prep
Metcon
Sicko Mode (Time)
21-15-9 for Time:
Calorie Row
Calorie Bike
Directly Into…
21 Hang Squat Clean Thrusters (135/95)