CrossFit Ballwin – CrossFit

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Happy Reese

Warm-up

:30 Seconds

Easy Bike

Walking Quad Stretch

Walking Knee to Chest

Pike Hold (Rings or Parallettes)

Straight Leg Kicks

Cradle Stretch

Side Shuffle

Walking Samson

Walking Spidermans

Pike Hold (Rings or Parallettes)

Medium Bike

Walkouts

Right Arm Farmers DB Carry

Left Arm Farmers DB Carry

Right Arm Front Rack DB Carry

Left Arm Front Rack DB Carry

Right Arm Overhead DB Carry

Left Arm Overhead DB Carry

(Using Lighter DB 30 Seconds Walk Per Side)

Mobility

Pigeon Pose: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Strength & Skill

AbMat Sit-Ups:

1. Up & Down

2. Shoulders

Bike:

1. 0-100

2. Move Prep

Dumbbell Snatches:

1. Muscle or Power?

2. Rule of Thumb

3. Move Prep

Metcon

This should be a weight that athletes are able to complete 12-15 reps unbroken when fresh.

Couch Potato (AMRAP – Rounds and Reps)

AMRAP 15:

15 AbMat Sit-ups

10/8 Cal Bike

15 AbMat Sit-ups

10 Alternating Dumbbell Snatches (70/50)