Announcements

Don’t forget to RSVP to the Flannel and Frost Holiday Party at info@crossfitballwin.com!

CrossFit Ballwin – CrossFit

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Warm-up

2 ROUNDS

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Medicine Ball Thoracic Opener: 1-2 Minutes

Barbell Ankle Stretch: 1 Minute

Strength & Skill

Box Jumps & Hang Power Snatches:

1. Jump & Land

2. Move Prep

Wallballs & Front Squats:

1. Fingertips

2. Move Prep

Metcon

Fight or Flight (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

After Party

TEMPO BACK SQUAT

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

-5 Seconds Down

-1 Second Pause

-Regular Stand

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%

Back Squat