CrossFit Ballwin – CrossFit

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Warm-up

200 Meter Run

:30 Seconds Walkouts

:30 Seconds Air Squats

:30 Seconds Active Spidermans

:30 Seconds Active Samson

:30 Seconds Down Dog with Foot Pedal

100 Meter Run

:20 Seconds Walkouts

:20 Seconds Air Squats

:20 Seconds Active Spidermans

:20 Seconds Active Samson

:20 Seconds Down Dog with Foot Pedal

50 Meter Run

:15 Seconds Walkouts

:15 Seconds Air Squats

:15 Seconds Active Spidermans

:15 Seconds Active Samson

:15 Seconds Down Dog with Foot Pedal

Mobility

1. Front Rack Stretch – 1 Minute

2. Chest Stretch – 1 Minute Each Side

3. Banded Shoulder Distraction – 1 Minute Each Side

Strength & Skill

Strict Ring Dips:

1. Hollow Body

2. Rings Close

3. Chest Forward, Elbows Straight Back

4. Shoulders Below Elbows

Strict Pull-ups:

1. Hollow Body

2. Chin Above Bar, Full Extension

Metcon

Metcon (Time)

15-12-9-6-3 Reps for Time:

Strict Ring Dips

Strict Pull-Ups

*200 Meter Run Following Each Round
Dip Subs:

1. Banded Ring Dips

2. Stationary Dips

3. Banded Stationary Dips

4. Jump to Support on 5. Rings (control down)

6. Push-ups

Pull-Up Subs:

1. Banded Strict Pull-ups

2. Ring Rows