CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Single Unders

Push-up to Down Dog

Single Unders

Inchworm to Push-up

Single Unders

Active Divebombers

MODIFIED BARBELL WARMUP

30 SECONDS EACH

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Strength & Skill

Double Unders, Strict HSPU, & Deadlifts:

1. Straight Body

2. Move Prep

Weightlifting

Deadlift (Build up to a Heavy Set of 5 Reps)

Metcon

Choose a weight here that you can complete 21+ reps unbroken when fresh

Detention (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

After Party

Metcon (No Measure)

BIKE RECOVERY

20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions