CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Easy Bike

Active Samson

Squats to Medicine Ball

Kettlebell Romanian Deadlifts

Moderate Bike

Active Spidermans

Medicine Ball Reverse Lunges

Kettlebell Deadlifts

Faster Bike

Push-up to Down Dog

Medicine Ball Squats

Russian Kettlebell Swings

Rotate Through 4 Stations:

1) Bike

2) Stretch

3) Medicine Ball (Workout Weight)

4) Kettlebell (Light Weight)

Mobility

Child’s Pose on Ball: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Strength & Skill

Wallballs:

1. Ball Position

Kettlebell Swings:

1 Bell Position

Bike:

1. Seat Position

Strength & Skill

Stranger Things (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Bike

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike



Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

After Party

FRONT SQUAT COMPLEX

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat