CrossFit Ballwin – CrossFit
Warm-up
Mobility Work:
2:00 minute, Thoracic Foam Roller Extensions
20/20, Side Lying Thoracic Rotations
:30/:30 Deep Lunge Ankle Mobilization
then
2 Sets, For Quality:
60 Single Unders or 40 Double Unders
8/8 SA DB Upright Row
5/5 DB Windmills
10 DB Goblet Squats
Metcon
“Ronan” (Time)
Rx:
For Time:
100 Double Unders
50 Alternating SA DB Hang Power Snatches, 50/35lb
100 Double Unders
100 Wall Balls, 20/14lb
100 Double Unders
50 Alternating SA DB Hang Clean and Jerks, 50/35lb
100 Double Unders
Competitor:
70/50lb
Level 2:
50 Double Unders
50 Alternating SA DB Hang Power Snatches, 35/25lb
75 Double Unders
75 Wall Balls, 20/14lb
75 Double Unders
50 Alternating SA DB Hang Clean and Jerks, 35/25lb
50 Double Unders
Level 1:
100 Single Unders
50 Alternating SA DB Hang Power Snatches, 30/20lb
100 Single Unders
75 Wall Balls, 14/10lb
100 Single Unders
50 Alternating SA DB Hang Clean and Jerks, 30/20lb
100 Single Unders
Mobility
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
After Party
4 Sets, For Quality
8/8 Front Foot Elevated Split Squat
10 Reverse Nordics
100ft Sled Push, For Load