CrossFit Ballwin – CrossFit

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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)