CrossFit Ballwin – CrossFit

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Kelly Johansen

Warm-up

1 Minute

PVC Straight Legs Swings (30 R/30 L)

Straight Leg Walkouts

40 Seconds

Lateral Hops Over PVC Pipe

Active Spidermans

20 Seconds

Forward and Back Hops Over PVC

Air Squats

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

PVC Pass Throughs: 45 Seconds

PVC Lat Stretch: 45 Seconds Each Side

PVC Overhead Squats: 45 Seconds

Strength & Skill

Double Unders:

1. Wrists to Hips

2. Move Prep

Ring Muscle-Ups:

1. Press Back

2. Feet

3. Move Prep

Power Snatches:

1. Press Back

2. Elbows High

3. Move Prep

Metcon

Double Bubble (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Ring Muscle-ups