Announcements

Don’t forget to RSVP to the Flannel and Frost Holiday Party at info@crossfitballwin.com!

CrossFit Ballwin – CrossFit

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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