CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Easy Row
Plate Hops (In and Out)
Slow Air Squats
Moderate Row
Plate Hops (Forward & Back)
Arms Overhead Air Squats
Moderate Row
Single Leg Plate Hops (30 Seconds Each Side)
Plate Counterbalance Squats
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Pigeon Pose: 1 Minute Each Side
Squat Hold: 1 Minute
Strength & Skill
Plate Hops:
1. Soft Knees, Fast Feet
2. Move Prep
Thrusters & Row:
1. Heels
2. Move Prep
Metcon
Speedo (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)
*Complete Full Rounds Before Switching
After Party
PUSH PRESS
4 Sets of 6
Rest 2 Minutes Between Sets
Use Same Weight Across