CrossFit Ballwin – CrossFit

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Warm-up

2 Minutes

Buddy 1

AMRAP 3:

Easy-Moderate Bike or Run

Buddy 2

AMRAP 3:

5 Scap Pull-ups + 5 Kip Swings

10 Air Squats

20 Mountain Climbers

Switch Stations at 3 Minutes

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Burpees:

1. Stand Tall

Pull-Ups:

1. Push Away

2. Move Prep

Thrusters:

1. Timing

2. Move Prep

Metcon

Smash Mouth (Time)

3 Rounds:

800 Meter Run

21/15 Ca Bike

3 Rounds of “Beep Test”

1 Round of “Beep Test”:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After Party

Olympic Cycling

Alternating On the 1:30 x 4 Rounds (12 Minutes):

Interval #1:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low-Hang Power Snatch

1 Power Snatch

Interval #2:

1 High Hang Power Clean

1 Hang Power Clean

1 Low-Hang Power Clean

1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.