CrossFit Ballwin – CrossFit

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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)