CrossFit Ballwin – CrossFit
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)