CrossFit Ballwin – CrossFit

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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