CrossFit Ballwin – CrossFit

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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

Push Press (4 Sets of 6 Reps)