CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds:

Single Unders

PVC Pass Throughs

Sit-ups

Single Unders

PVC Lat Stretch

Arch Ups

Single Unders

PVC Overhead Squats

V-Ups with PVC

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Strength & Skill

Double Unders & Toes to Bar:

1. Right Variation

2. Move Prep

Hang Squat Snatches:

1. Break It Down

2. Move Prep

Weightlifting

Snatch Complex 4 (Build to a Heavy Complex)

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Metcon

*Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets

Paw Patrol (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)

After Party

COOL DOWN

Hamstrings Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Pec Stretch on Wall:

1-2 Minutes Each Side