CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm-up

1 MINUTE:

Easy Bike

Active Samson

Air Squats

45 SECONDS:

Moderate Bike

Active Spidermans

Dumbbell Goblet Squats

30 SECONDS:

Faster Bike

Push-up to Down Dog

Medicine Ball Squats

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Squat Hold: 45 Seconds

Strength & Skill

Bike:

1. Scrape Your Shoe

2. Chin

Wallballs

1. Use Your Whole Shoe

2. Chin

3. Move Prep

Alternating Dumbbell Power Snatches:

1. Shoe – Chin – Ears

2. Move Prep

Metcon

Find a weight that you could cycle for 30+ reps unbroken when fresh

Pinball (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Bike Calories

1 Minute Rest
*Score is total reps accumulated over the 5 rounds

After Party

Tempo Back Squat

On the Minute x 10:

1 Pausing “One and One Quarter” Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

Back Squat (Follow Wave Cycle )