Announcements
Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
CrossFit Ballwin – CrossFit
Warm-up
Warmup
60 Second Wall Sit
200 Meter Run
30 Seconds Air Squats
40 Second Wall Sit
100 Meter Run
30 Seconds Cossack Squats
20 Second Wall Sit
50 Meter Run
30 Seconds Jumping Air Squats
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Front Squat Hold: 1 Minute
Strength & Skill
Clean Progression:
1. Clean Pull
2. Clean High Pull
3. Muscle Clean
Weightlifting
Clean Complex 3 (Build to a Heavy Complex)
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Metcon
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85