CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Single Unders

Active Samson

Barbell Bent Over Rows

Higher Single Unders

Pausing Air Squats

Barbell Standing High Pulls (No Hips, Just Elbows High)

Faster Single Unders

Push-up to Down Dog

Barbell Front Squats

Banded Glute Activation

2 Rounds:

20 Seconds Squats

20 Seconds Glute Bridges

10 Seconds Lateral Steps Right

10 Seconds Lateral Steps Left

Mobility

Barbell Calf Smash: 1 Minute Each Side

Strength & Skill

Double Unders & Chest to Bar:

1. Stay Tight

2. Double Under Move Prep

3. Chest to Bar Move Prep

Front Squat:

1. Bracing & Breathing

2. Move Prep

Weightlifting

Front Squat (Build up to heavy 3 reps)

Metcon

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders