CrossFit Ballwin – CrossFit
Was a great start to Fourth of July with you all!!
Warm-up
Tempo Movements:
:30 seconds easy bike
:30 seconds active spidermans
:30 seconds air squats to medicine ball
:20 seconds medium bike
:20 seconds active samson
:20 seconds front squats with medicine ball :15 seconds hard bike
:15 seconds mountain climbers
:15 seconds medicine ball thrusters
“Barbell Warm-up”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Squat Hold – 2:00
In the bottom of the squat, we are looking to pull our chest tall and drive knees out using a post on the rig for assistance. Work over the two minutes to find and improve positioning for the bottom of the wall ball today.
Strength & Skill
Wall Ball:
-Keeping Ball High
-Squeeze & Breath Drill
Deadlift Dills:
-Hip Hinge
-Bottom Up
-Full Deadlift & Build in Weight
Metcon
**On the deadlifts, we are looking for a weight that could be complete 30+ repetitions unbroken when fresh. If not biking today, complete the following: 1000 Meter Row
Metcon (Time)
2 Rounds for Time:
25 Deadlifts (185/135)
50 Wall Balls (20/14)
50/40 Cal Bike