CrossFit Ballwin – CrossFit

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Photogenic Kim

Warm-up

:30 Seconds

Easy Bike

Push-up to Down Dog

Medium Bike

Mountain Climbers

Faster Bike

Squat Jumps

Modified Barbell Warm-up

5 Stiff Legged Dealfits

5 Hang Power Cleans

5 Front Rack Elbow Rotations

5 Front Squats

5 Strict Press + Reach

Mobility

Front Rack Stretch: 1 Minute

Chest Stretch: 1 Minute

Strength & Skill

Barbell Facing Burpees:

1. Cross Step & Pivot

2. Two Foot Take Off

3. Move Prep

Power Cleans:

1. Resetting

2. Power Clean Vs. Power Lean

3. Move Prep

Metcon

First Barbell: 10+ Unbroken When Fresh

Second Barbell: 15+ Unbroken When Fresh

Third Barbell: 20+ Unbroken When Fresh

Sole Cycle (3 Rounds for reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Cal Bike

-Rest 5 Minutes-

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Cal Bike

-Rest 5 Minutes-

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)

21/15 Cal Bike