CrossFit Ballwin – CrossFit

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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