CrossFit Ballwin – CrossFit

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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