CrossFit Ballwin – CrossFit
Daily Mindset
Warm-up
Bike Warmup
2 Minutes Easy
30 Seconds Each
Hollow Hold
Inchworm to Push-up
Lateral Squats
Scap Pull-ups
Shoulder Taps
Wall Squats
Arch Hold
Push-up to Down Dog
Slow Air Squats
Mobility
Turn-back Stretch on Wall: 40 Seconds Each Side
Table Top Stretch: 40 Seconds Each Side
Strength & Skill
Review “Hips”
Metcon
Barbie Girl (AMRAP – Reps)
30 Minute AMRAP
25/18 Calorie Bike
1 Round of “Barbara”
-1 Round of Barbara Is-
20 Pullups
30 Pushups
40 Ab-Mat Situps
50 Air Squats
After Party
Olympic Lifting
On the Minute x 8:
3 Squat Snatches
Rest 2 Minutes
On the Minute x 8:
2 Squat Clean and Jerks
Squat Snatch Percentages:
Sets 1-4: 63% 1RM
Sets 5-8: 68% 1RM
Squat Clean and Jerk Percentages:
Sets 1-4: 68% 1RM
Sets 5-8: 73% 1RM
Modifications
PULL-UPS
Dumbbell Bent Over Rows
12 Strict Pull-ups
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
PUSH-UPS
Reduce Reps
Elevate Hands to Box or Bench
Knee Push-ups
BIKE
500/400 Meter Row
400/300 Meter Meter Ski Erg
30 Shuttle Runs [10 Meters]