CrossFit Ballwin – CrossFit

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Mini Stein

Warm-up

Foam Roller Dodgeball

-OR-

Biathlon

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Strength & Skill

Burpees:

1. Breathing

Power Cleans:

1. Goals

2. Clean Pull

3. Clean Pull + Hold

4. Clean High Pulls

5. Tall Cleans

Weightlifting

Power Clean (Build to a heavy set of 3 reps – “Touch & Go”)

Metcon

Shoot for 2 minutes per round & adjust weight if needed.

Black & Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees