CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
PVC Pass Throughs
Hollow Hold
PVC Overhead Squats
Arch Hold
PVC Sotts Press
Hollow Hold
PVC Snatch Balances
Arch Hold
PVC Squat Snatches
MODIFIED BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength & Skill
Chest to Bar:
1. Elbows Back on Pull
2. Move Prep
Squat Snatch:
1. Elbows High
2. Move Prep
Weightlifting
Squat Snatch (Build to a Heavy Single)
Metcon
Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
Snake Bite (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
After Party
Metcon (No Measure)
CAPACITY BUILDER
5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups