Announcements
Join us for our Double Under clinic with Coach Taylor Tuesday the 13th at 6:30! Reserve your spot now!
CrossFit Ballwin – CrossFit
Warm-up
30 Seconds
Easy Bike:
Push-up to Down Dog
Banded Pull-Aparts
Moderate Bike:
Front Plank
Banded Pull-Aparts
Faster Bike:
Shoulder Taps
Banded Pull-Aparts
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Strict Pull-Ups:
1. Upper Body
2. Move Prep
Bench Press & Push-Ups:
1. Upper Body
2. Move Prep
Weightlifting
Bench Press (Build up to Heavy sets of 3 reps)
Metcon
*Complete all 8 rounds at one movement before switching to next
*For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike
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