CrossFit Ballwin – CrossFit
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