CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm-up

3 SETS:

30 Seconds Bike

30 Seconds Single Unders

Increasing Intensity & Height with Each Round

GLUTE BRIDGE SEQUENCE

40 SECONDS EACH:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow Air Squats

BARBELL WARMUP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Strength & Skill

Bike:

1. Elbows Down

Double Unders:

1. Push the Floor Away

2. Move Prep

Front Squat :

1. Elbows Up

2. Push the Floor Away

3. Move Prep

Weightlifting

Front Squat (Build up to a Heavy Triple)

Metcon

Front squat should be a weight that you can complete in 2-3 sets during the workout

Geico (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Cal Bike

15 Front Squats (155/105)

After Party

BODY ARMOR

4 Giant Sets:

16 Weighted Sit-ups

12 Barbell Romanian Deadlifts

8 Pausing Barbell Rows (2 Seconds on Chest)

Rest 2 Minutes Between Sets