CrossFit Ballwin – CrossFit
One last gift for 2018…..FRAN!!
Warm-up
:30 Seconds
Side Lunges
Active Spidermans
Air Squats
Active Samson
Slow PVC Front Squats
Push-up to Down Dog
Slow PVC Thrusters
Straight Leg Walkouts
Banded Walks
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Leg
Front Rack Stretch: 45 Seconds
Ankle Stretch: 45 Seconds Each Leg
Child’s Pose: 45 Seconds
Strength & Skill
Pull-Ups:
1. Length
2. Breathing
3. Move Prep
Thrusters:
1. Launch & Look
2. Breathing
3. Move Prep
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups