CrossFit Ballwin – CrossFit

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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)