CrossFit Ballwin – CrossFit

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Coach Chris

Warm-up

3 Rounds

30 Seconds Active Samson

30 Seconds Air Squat (Arms Up)

2 Rounds

30 Sec PVC Snatch Deadlifts

30 Sec PVC Pass Throughs

30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squats

Strength & Skill

Deadlifts:

1. Lats

2. Move Prep

Strict Pull-Ups:

1. Lats

2. Move

Overhead Squats:

1. Active Shoulders

2. Move Prep

Weightlifting

Overhead Squat (Build to a Heavy Single)

Metcon

Pins & Needles (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)