CrossFit Ballwin – CrossFit

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Warm-up

1 MINUTE

Easy Row

Active Samson + Air Squat

Medicine Ball Squat Hold

45 SECONDS

Moderate Row

Active Spiderman + Hamstring

Squats with Medicine Ball

30 SECONDS

Faster Row

Child’s Pose on Ball

Medicine Ball Thrusters

Mobility

Coaches: Work mobility specific to the Metcon of choice.

Strength & Skill

Metcon

Row:

1. Arms Parallel

2. The Recovery

Wallballs:

1. Arms Parallel

2. The Recovery

3. Move Prep

Open Concept (2 Rounds for reps)

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

-Rest 5 Minutes-

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

After Party

On the 3:00 x 5 Rounds:

9 Burpee Box Jump Overs (24″/20″)

12/9 Cal Bike