Announcements
Don’t forget to RSVP to the Flannel and Frost Holiday Party at info@crossfitballwin.com!
CrossFit Ballwin – CrossFit
Warm-up
3 Rounds
30 Seconds Each:
Bike (Increasing Intensity)
Inchworm to Push-ups
Straight Leg Sit-ups
Superman Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Barbell Assisted Straddle Stretch: 1 Minute
Pike Stretch: 1 Minute
Puppy Pose: 1 Minute (like Childs pose, but keep hips high)
Strength & Skill
Toes to Bar:
1. The Hips
2. Move Prep
Romanian Deadlifts:
1. Focuses
2. Move Rep
Weightlifting
Romanian Deadlift (Build to a Moderate Set of 6)
Metcon
These deadlifts should be performed at a moderate weight that you could complete 25+ reps unbroken when fresh
Cheaper by the Dozen (AMRAP – Rounds and Reps)
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Shuttle Sprints
6 Deadlifts (205/145)
6 Toes to Bar
6 Shuttle Sprints
…
Up By 3’s Until Finish
After Party
COOL DOWN
HAMSTRINGS FOAM ROLL: 1-2 Minutes Each Side
LAT FOAM ROLL: 1-2 Minutes Each Side
QUADS FOAM ROLL: 1-2 Minutes Each Side