CrossFit Ballwin – CrossFit

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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″)