CrossFit Ballwin – CrossFit

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Warm-up

Bike & Plate Warmup:

1 Minute Easy Bike

30 Seconds Plate Hops

45 Second Easy-Moderate Bike

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Bike

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike

30 Seconds Plate Counterbalance Squats

*Use Single 10# or 15# Plate For Warmup

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Strength & Skill

Chest to Bar Pull-Ups:

1. Push, Then Pull

2. Move Prep

Clusters:

1. The Arms

2. Move Prep

Metcon

Arm & Hammer (Time)

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Calorie Bike

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

After Party

Midline

3 Giant Sets:

7 Renegade Rows

Max Effort Ring L-Sit

Rest 2 Minutes Between Sets