CrossFit Ballwin – CrossFit
Warm-up
3 Rounds
:30 sec each
Jumping Jacks
Push-ups
Sit-ups
Air Squats
Barbell Warm-up (Snatch bias)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the neck strict press, wide grip
5 Snatch Grip RDL
5 Front Squats
Snatch
5 Snatch-grip deadlifts
5 High-hang jump shrug
5 High-hang high pulls
5 High-hang power snatch
Sumo Dead Lift High Pull
5 Sumo Dead lift
5 Sumo Grip hang high pull
5 Sumo Dead Lift High Pull
Push Press
5 dip-jump-press without bar
5 push press
Load bar to workout weight
complete 5 reps of each movement
W-O-R-K (Time)
Teams of Two
For Time:
120 Hang Power Snatches
120 Push Press
120 Sumo Deadlift High Pull
120 Front Squat
45/65lbs
Scaling:
100 reps of eqch movement
35/45lbs
Beginner:
50 reps of each movement
22/45lbs