CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Bike

Slow Air Squats

Medicine Ball Deadlifts

Moderate Bike

Active Samson

Medicine Ball Squats

Faster Bike

Active Spidermans

Medicine Ball Slams

Midline Med-Ball Madness

Mobility

Child’s Pose on Ball: 1 Minute

Dumbbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right – Left)

Strength & Skill

Wallballs:

1. See the Elbows

2. Move Prep

Toes to Bar:

1. See the Elbows

2. Move Prep

Dumbbell Snatches:

1. Elbow to Ear

2. Move Prep

Metcon

Choose a weight that allows the 20 reps to be completed under 2 minutes, today should be on the heavier side.

Flinstones (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Cal Bike

30 Toes to Bar

20 Dumbbell Snatches (70/50)

After Party

Metcon (No Measure)

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%