CrossFit Ballwin – CrossFit

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Justin Fadler

Warm-up

“Rowling”

Potential Penalties For Each Round Goes As Follows:

Round 1: 2x PVC Overhead Squats

Round 2: 2x V-Ups

Round 3: 2x PVC Thrusters

:20 Seconds

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

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

Box Supported Ankle Stretch: 45 Seconds

Child’s Pose on Box: 1 Minute

Strength & Skill

Row & Box Jumps:

1. Whole Foot

2. Row Move Prep

3. Box Jump Move Prep

Overhead Squat & Toes to Bar:

1. Bar Back

2. T2B Move Prep

3. OH Squat Move Prep

Metcon

Choose a weight you are capable of completing 25+ reps unbroken when fresh.

Twenty-Something (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row