CrossFit Ballwin – CrossFit

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Coach Christen, always smiles.

Warm-up

30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

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: 40 Seconds

Pigeon Pose: 40 Seconds Each Side

Strength & Skill

Double Unders:

1. Ground Contact

2. Move Prep

Bike:

1. Pull

Push Jerks:

1. Bar High

2. Dip Depth

3. Move Prep

Weightlifting

Push Jerk (Build to a Heavy Three Reps)

Metcon

Choose a weight you can complete unbroken when fresh and within 2 sets during the workout.

Squeaky Wheel (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

21/15 Cal Bike

10 Push Jerks (165/110)