CrossFit Ballwin – CrossFit
Dakota Steed
Warm-up
Alternating between :20 seconds of a light jog and :20 seconds of active stretching.
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Childs Pose on Box – 1:00 Minute
Pigeon Pose on Box – :30 Seconds Each Side
Strength & Skill
Box Jumps:
1. Hips-Knees
2. Pace & Step Down
3. Move Prep
Deadlift:
1. Press, Not Pull
2. Finish Position
3. Move Prep
Pull-Ups
1. Toes-Hips
2. Move Prep
Metcon
This should be a barbell load that athletes could confidently cycle for 20+ repetitions when fresh.
Metcon (Time)
4 Rounds for Time:
9 Box Jumps (30/24)
15 Pull-Ups
21 Deadlifts (185/135)