CrossFit Ballwin – CrossFit

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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