CrossFit Ballwin – CrossFit

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Kaylee Bonnett

Warm-up

1 Minute

Active Samson

Walkouts

Slow Air Squats

45 Seconds

Active Samson

Walkouts

Slow Air Squats

30 Seconds

Active Samson

Walkouts

Slow Air Squats

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 45 Seconds

Banded Lat Stretch: 45 Seconds Each Side

Strength & Skill

Strict Pull-Ups:

1. Start Position

2. Press First

3. Move Prep

Strict Handstand Push-Ups:

1. Way down

2. Way Up

3. Move Prep

Front Squats:

1. Hips & Shoulders

2. Move Prep

Power Cleans:

1. Hips & Shoulders

2. Move Prep

Metcon

Choose a weight you could cycle for 9+ unbroken when fresh

Top Heavy (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups