CrossFit Ballwin – CrossFit
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