CrossFit Ballwin – CrossFit
Warm-up
200 m run if it isn’t raining or 90 sec circle run around gym
10 lunges
1 min Child’s Pose
10 sit-ups with straight legs
10 jumping lunges
10 PVC slow strict press
10 butterfly sit-ups
Barbell warm-up
5 Goodmornings
5 Backsquats
5 Elbow Rotations
5 Strict Press
5 RDL
5 Front Squat
5 Thrusters
Clean Warm-up
5 High Hang High Pulls
5 High Pulls from the Knee
5 Hang Muscle Clean
5 High Pulls from mid-shin
5 Muscle Clean
5 Power Clean
5 Squat Clean
5 Squat Clean Thrusters (Clusters)
Add weight
3 Power Cleans
3 Squat Cleans
3 Push Press
3 Squat Clean Thrusters
Metcon
‘Loose Plank’ (AMRAP – Rounds and Reps)
AMRAP 30 in team of 2:
Buy-In: 200 Wallballs (split as needed)
Partner 1
5 Clusters (75/55)
10 Overhead Reverse Walking Lunges (75/55)
Partner 2
Hold Plank while Partner 1 works
– Before switching, perform 20 Sit-ups Together
*Team switches after partner 1 finishes their round
*Partner 1 can only work if partner 2 is in a plank position