CrossFit Ballwin – CrossFit

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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