CrossFit Ballwin – CrossFit

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Warm-up

ROW & STRETCH

300 Meter Easy Row

1 Minute of Down Dog

200 Meter Moderate Row

45 Seconds of Up Dog

100 Meter Faster Row

30 Seconds of Active Divebombers

DOUBLE DUMBBELL WARMUP

5 Romanian Deadlifts

5 Double Dumbell Russian Swings

5 Double Dumbbell Hang Cleans

5 Strict Press & Reach

5 Pausing Front Squats

*Completed with light set of dumbbells

Mobility

Couch Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Strength & Skill

Row:

1. Posture

2. Move Prep

Double Dumbbell Deadlifts:

1. Wall Drill

2. Move Prep

Double Dumbbell Push Press:

1. Wall Drill

2. Move Prep

Metcon

Looking to choose weights and distances that allows athletes to complete the work in under 20 minutes

Double Fist (Time)

For Time:

500 Meter Row

12-9-6:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

1000 Meter Row

12-9-6:

Double Dumbbell Deadlifts

Double Dumbbell Push Press

500 Meter Row

*Dumbbells: (35’s/25’s)