CrossFit Ballwin – CrossFit

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Only person smiling during sleds….Tish

Warm-up

2 Rounds

:45 Slow Bike

:45 Active Spidermans

:30 Medium Bike

:30 Push-up to Down Dog

:15 Fast Bike

:15 Air Squats

Mobility

Pigeon Pose – 2:00 each side

Banded Shoulder Distraction – 1:00 Each Side

Metcon

In today’s interval based conditioning piece, we are looking for a weight on the wall balls that every set will be unbroken without a doubt. On the gymnastic movements, we want our athletes to pick a movement that they could do unbroken when fresh, but one break within each set is allowed in order for them not to reach failure. Picking the right loading/movements on these two pieces will enable each individual to get the high intensity stimulus we are looking for.

Metcon (3 Rounds for reps)

3 Rds of AMRAP 4:

AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Bike in Time Remaining

*Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar

Max Calorie Bike in Time Remaining

*Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Bike in Time Remaining