CrossFit Ballwin – CrossFit
Warm-up
:30 Seconds
Easy Bike
Active Spidermans
Medium Bike
Air Squats
Faster Bike
Push-up to Down Dog
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 – 1 Minute
Mini Band Walks
Chest Stretch – 1 Minute
Strength & Skill
Back Squat + Air Squats:
1. Neutral Spine
2. Spread the Floor
Push-Ups:
1. Vertical Forearms
2. Belly Tight, Butt Tight
Weightlifting
Back Squat (5 Sets of 5 (heavy-moderate))
Build up & maintain a heavy weight across all 5 sets.
Metcon
Metcon (Time)
3 Rounds For Time:
50 Air Squats
40 Push-ups
30/24 Cal Bike