CrossFit Ballwin – CrossFit

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Warm-up

EMOM 8:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

Barbell Warm-up:

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

Mobility

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Strength & Skill

Bike:

1. 0-100

Macho Man:

1. Weight Balance

2. Move Prep (Below):

3 High Hang Power Cleans

3 Hang Pwr Cleans

3 Power Cleans

3 Paus Front Sqts

3 Front Squats

3 Strict Press

3 Push Press

3 Push Jerks

3 Power Cleans

3 Front Squats

3 Push Jerks

Build to Lighter Weight

Metcon

Tour De Macho (Time)

4 Rounds For Time:

30/25 Cal Bike

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks