CrossFit Ballwin – CrossFit
Daily Mindset
Warm-up
Warm-up (No Measure)
Movement Specific Warmup
3 minute Bike
(1 min slow,1 min medium,1 min moderate/fast)
Dumbell Warmup-
2 Rounds (w/ light pair of DBs)
10 DB Strict Press
10 DB Push Press
10 DB Renegade Row
Build to Workout Weight
Burpee Warmup:
10 up and down dog
10 pushups
5 half burpees
5 full burpees
Mobility
Warm-up (No Measure)
1 Minute- Front Rack Stretch on Wall
1 Minute Each Side- Calf Stretch on Post
1 Minute- Child Pose on Dumbbell
Strength & Skill
Bike:
1. Push & Pull
Dumbbell Push Press & Renegade Rows:
1. Elbows (Push Press)
2. Hips In Line (Renegade Rows)
Burpees:
1. Wide Feet
Metcon
PUMP IT UP (AMRAP – Rounds and Reps)
30 Minute AMRAP
Teams of Two
40/30 Calorie Bike
40 Double Dumbbell Push Press (50/35lbs)
20 Alternating Dumbbell Renegade Rows (50/35lbs)
30 Burpees
*partners split reps as needed
*pick a weight on DBs that you could do 20 reps of DB Push Press unbroken when completely fresh.
Scaling Options:
Bike-
50/40 Calorie Row
Burpees-
Step Up Burpees