CrossFit Ballwin – CrossFit
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