CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Easy Bike

Push-up Plank Hold (On Hands)

Active Spidermans

Banded Pass Throughs

Moderate Bike

Hollow Hold

Inchworm to Push-up

Banded Pull Aparts

Faster Bike

Alternating Bird Dogs

Push-up to Down Dog

Banded Press Downs

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded 3-Way Shoulder: 30 Seconds Each Direction

Strength & Skill

Strict Pull-Ups:

1. BBQ

2. Move Prep

Push-Ups:

1. BBQ

Bench Press:

1. Lower Body

2. Move Prep

Weightlifting

Bench Press (Build to a Heavy 3 Reps)

Metcon

Swole Cycle (4 Rounds for reps)

Tabata Style:

Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

Tabata: 8 Rounds of :20 On / :10 Off

Score is added for each 8 rounds

After Party

ROW CONDITIONING:

3 x 40/27 Calorie Row

Rest 1:30 Between

3 x 30/21 Calorie Row

Rest 1:30 Between

3 x 18/15 Calorie Row

Rest 1:30 Between