CrossFit Ballwin – CrossFit
Confidence for life.
Warm-up
3 Rounds:
40 Seconds Box Step-ups
30 Seconds Active Samson
20 Seconds Bear Crawl
Mobility
Wrist Stretch on Box: 45 Seconds
Child’s Pose: 45 Seconds
Handstand Hold or Push-up Plank Hold: 30 Seconds
Strength & Skill
Pull-Ups:
1. Hips Open & Close
2. Move Prep
Push-Ups:
1. Hips Stay Closed
2. Move Prep
Air Squats:
1. Hips Open & Close
2. Move Prep
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Metcon
Monday Open “Redo” are for athletes in the Open that would like to get a better score or for Open athletes that have yet completed it.
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes