CrossFit Ballwin – CrossFit

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Warm-up

3 Stations

1 Minute Each

Easy Row

Active Spidermans

Good Mornings + Back Squats (30 Seconds Each)

Moderate Row

Active Samson

Elbow Rotations + Strict Press & Reach (30 Seconds Each)

Moderate-Fast Row

Push-up to Down Dog

Romanian Deadlifts + Front Squats (30 Seconds Each)

Mobility

Barbell Ankle Stretch: 45 Seconds

Pec Stretch on Wall: 45 Seconds Each Side

Strength & Skill

Burpees:

1. Landing Position

Row:

1. Force Curve

Power Cleans:

1. Speed Through the Middle

2. Move Prep

Metcon

Deep End (5 Rounds for reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

After Party

Bar or Ring Muscle-ups

10-15 Minutes of Practice