CrossFit Ballwin – CrossFit

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Love, Marriage, Pizza Game

Warm-up

200 Meter Jog

On Coach:

20 Jumping Jacks

10 Air Squats

8 Spidermans (4 each leg)

6 Push-ups

**repeat once more

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1:00

Pigeon Pose – 1:00 each side

Strength & Skill

Double Unders:

1. Positioning

2. Move Prep

Toes to Bar:

1. Starts in the Shoulders

2. Tension

3. Move Prep

Front Squat:

1. Elbows, Elbows

2. Press Shoulders

3. Move Prep

Metcon

On the barbell we are looking for a heavier stimulus, but something that athletes could complete 10+ Front Squats on the first round & 20+ on the second round; unbroken when completely fresh.

Metcon (2 Rounds for reps)

8 AMRAP:

5 Front Squats (185/125)

10 Toes to Bar

25 Double Unders

10 Minute Rest

8 AMRAP:

10 Front Squats (115/85)

15 Toes to Bar

50 Double Unders