CrossFit Ballwin – CrossFit
Warm-up
10:00, for Quality
:30sec Bike
5 Inchworm Push-Ups
20 Bear Plank Pull Throughs
:15sec Dead-Hang + :15sec Active Hang
10 Deep Squat Thoracic Rotations
Weightlifting
Snatch Complex (Weight)
Every 2:00 minutes, 6 Sets
Power Snatch + Snatch Balance
Rest 20 seconds
Squat Snatch
Metcon
“Bit by a Dead Bee v2” (AMRAP – Rounds and Reps)
Rx:
12:00 AMRAP
3 Bar Muscle-Ups
5 Squat Snatch 135/95lb
7 Bar Facing Burpees
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Level 2:
12:00 AMRAP
7 Toe to Bar
5 Squat Snatch 95/65#
7 Bar Facing Burpees
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Level 1:
12:00 AMRAP
7 Strict Knee Raises
5 Hang Power Snatch 75/55#
7 Burpees
Mobility
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
After Party
“7:00 Abs”
7:00 AMRAP
10 V-Ups
20sec Hollow Hold
10 Tall Plank Knee to Elbow
40sec Forearm Plank