CrossFit Ballwin – CrossFit
Beth Williams
Warm-up
30 Seconds
Easy Bike
Medicine Ball Deadlifts
Moderate Bike
Medicine Ball Front Squats
Faster Bike
Medicine Ball Thrusters
Barbell Warm-up:
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats
Mobility
Child’s Pose on Medicine Ball: 1 Minute
Medicine Ball Squat Hold: 1 Minute
Strength & Skill
Bike
1. Whole Leg
Wall Ball + Push Press:
1. 3-Pointer
2. Move Prep
Bad Blood (5 Rounds for reps)
5 Rounds:
1 Minute Wall Balls (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest