CrossFit Ballwin – CrossFit

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Warm-up

1 Minute

Easy Bike

Active Spidermans

45 Seconds

Medium Bike

Active Samson

30 Seconds

Faster Bike

Air Squats

Dumbbell Warm-up:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Strict Press

5 Front Squats

5 Step Back Lunges (Each Leg)

Mobility

Pigeon Pose on Box: 45 Seconds Each Leg

Dumbbell Squat Hold: 1 Minute

Strength & Skill

Burpee Box Jump Overs:

1. Jump Options

2. Move Prep

Dumbbell Front Squats:

1. Bell Position Options

2. Move Prep

Bike:

1. 0 to 100

2. Move Prep

Metcon

The weight on the dumbbell front squats should be a load that athletes could complete 21+ repetitions unbroken when fresh.

Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Bike

*Score is Slowest Round