CrossFit Ballwin – CrossFit

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Warm-up

WITH A PARTNER

Partner 1:

3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds Each of Banded Movement

Switch stations after the 3 minutes.

Banded Movements:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

*Place mini band just above the knees if you have them. If not, complete these slow and controlled without a band.

DUMBBELL WARM-UP

With Light Set of Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

5 Reverse Lunges (Each Leg)

Mobility

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Goblet Squat Hold: 1 Minute

*Complete with one dumbbell in the goblet position

Strength & Skill

Bike:

1. Push & Pull

Box Jump Overs:

1. Hips vs. Legs

2. Move Prep

Dumbbell Front Squats:

1. Cycle Time

2. Move Prep

Metcon

Leg Work (Time)

On the 4:00 x 5 Rounds:

12 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (50’s/35’s)

18/15 Cal Bike
Score is the slowest of the 5 rounds