CrossFit Ballwin – CrossFit
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