Join us for our Barbells for Boobs Trivia night on October 21st at 7:30pm!
CrossFit Ballwin – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Strength & Skill
Clean Pull + Squat Clean (14 EMOM (EVEN min only) Complex [3 + 1])
1.) Pull bar from floor to second pull position.
2.) Back to floor
3.) Without resting clean bar to squat position.
*Every even minute, perform 3 Clean Pulls followed by 1 Clean received in the squat position.
*Keep the bar close & start working on the bar path.
*If you’re an early bar puller, then this is a great drill for you.
Metcon (AMRAP – Rounds and Reps)
8 DB Deadlifts
5 Handstand Push-Ups
5 DB Cleans
8 Parallette Shoot Throughs
Sc Moderately heavy, able to go the first few rounds unbroken