CrossFit Ballwin – CrossFit

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Warm-up

3 ROUNDS

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Seconds Banded Drills

Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch

*45 Seconds of Work + 15 Seconds For Transition to Next Station

BANDED DRILLS

Round 1: Air Squats

Round 2: Glute Bridges

Round 3: Glute Bridge Walkouts

Mobility

Couch Stretch: 90 Seconds Each Side

Strength & Skill

Run/ Medball Run:

1. Feet & Knees

Row:

1. Feet

2. Knees

Air Squats:

1. Feet & Knees

Metcon

WOW Air (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Medball Run (30/20)

After Party

Metcon (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Cal Bike

Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks