CrossFit Ballwin – CrossFit
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)