CrossFit Ballwin – CrossFit
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)