Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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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