CrossFit Ballwin – CrossFit

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Warm-up

1 Minute

Easy Bike

Easy Row

Slow Squats to Medicine Ball (Butt to Ball)

40 Seconds

Moderate Bike

Moderate Row

Squats with Medicine Ball (Bear Hug Ball)

20 Seconds

Faster Bike

Faster Row

Jump Squats with Medicine Ball (Bear Hug Ball)

*Start Athletes on Different Stations if Short on Machines

Mobility

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Strength & Skill

Bike:

1. Elbows Back

Row:

1. Elbows Straight

Wallballs:

1. Elbows & Hands Under

2. Move Prep

Metcon

Airplane Mode (Time)

2 Rounds:

50/35 Calorie Bike

1k Row

50 Wallballs (20/14)

After Party

Metcon (Time)

Strict Gymnastics

12-9-6:

Strict Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups

Directly Into…

6-9-12:

Strict Pull-ups

Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each