CrossFit Ballwin – CrossFit
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%