CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm-up

30 Seconds

Easy Bike

Active Spidermans

Front Rack Stretch

Moderate Bike

Inchworms to Push-ups

Chest Stretch

Faster Bike

Slow Air Squats

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Push-Ups:

1. Pausing Positions

2. Move Prep

Power Clean:

1. Muscle Cleans

2. Move Prep

Metcon

1st Bar: A weight you can cycle for 12+ reps when fresh

2nd Bar: A weight you can cycle for 6+ reps when fresh

3rd Bar: A weight you can cycle for 3+ reps when fresh

Choose a push-up variation you can complete unbroken each time

Blockbuster (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Cal Bike

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Cal Bike

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Cal Bike

Max Rounds of “The Chief” (175/125)

**1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats