CrossFit Ballwin – CrossFit
Bob Naes
Warm-up
30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Straight Legged Inchworms
Dumbbell Warm-up:
Each Side (With 1 Light Dumbbell):
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press
Mobility
Chest Stretch on Post: 30 Seconds Each Side
Child’s Pose on Box: 30 Seconds Each Side
Strength & Skill
Row:
1. Foot Plate
Burpee Box Jumps:
1. Get Back
2. Move Prep
Dumbbell Snatch Progression:
1. Dumbbell Deadlifts
2. Jump Shrug:
3. High Pulls
4. Strict Press
5. Dumbbell Snatches
Weightlifting
Bench Press (Build to a Heavy Set of 5 Reps)
Metcon
Waterlogged (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)