CrossFit Ballwin – CrossFit
Warm-up
1 Minute
Easy Bike
Active Spidermans
Child’s Pose
45 Seconds
Moderate Bike
Active Samson + Air Squat at Top
Up Dog
30 Seconds
Faster Bike
Push-up to Down Dog
Wrist Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
The weights should be something that athletes are able to complete at least 25, 20, 15, 10, 5, and 3 repetitions unbroken when fresh. Break up reps as needed with partners.
Metcon (AMRAP – Reps)
In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Cal Bike
50 Toes to Bar
In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)