CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Single Unders

Alternating Shoulder Taps

Banded Pass Throughs

Single Unders

Push-up to Down Dog

Banded Pull Aparts (Palms Down)

Single Unders

Inchworm to Push-up

Banded Pull Aparts (Palms Up)

STATIC HOLDS

Hold For Max Time in 60 Seconds Window in 1 of the Following:

1) Ring Top Support Hold (Top of Ring Dip)

2) Handstand Hold on Wall

3) Push-up Plank Hold (On Hands)

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Table Top Stretch: 1 Minute

Strength & Skill

Strict Gymnastics Movements:

1. Tight Body Position

2. Proper Hand Placement

3. Full Range of Motion

Gymnastics

Choose one of the following movements & complete 4 Sets for Max Reps

Strict Handstand Push-Ups (4 Sets for Max Reps)

Strict Ring Dips (4 Sets for Max Reps)

Push-ups (4 Sets for Max Reps)

Metcon

Bubbles (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders

After Party

ROW CONDITIONING

3 x 35/24 Calorie Row (Rest 1:30 Between)

3 x 25/18 Calorie Row (Rest 1:00 Between)

3 x 15/12 Calorie Row (Rest :30 Between)