CrossFit Ballwin – CrossFit

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Rob Zarrella

Warm-up

Run 200 Meters

Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Ankle Stretch – :30 Seconds Each Side

Pigeon Pose – 1 Minute Each Side

Strength & Skill

Back Squat (5 Sets of 5 Reps; Heavy 5)

After a couple warm up sets, build to a heavy 5 reps

Metcon

Weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh.

Metcon (Time)

2 Rounds for Time:

400 Meter Run

30 Thrusters (65/45)