CrossFit Ballwin – CrossFit

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Warm-up

TEAMS OF 2

AMRAP 8:

100 Meter Slam Ball Throw

200-ft. Bear Crawl

30 Second Sycnhro Front Plank

SLAM BALL THROW

-Throw a lighter slam ball 100 meters as a team

-Only advance the weight by tossing it – no running

-Must alternate every throw

BEAR CRAWL

-Switch out every 100-ft.

SYNCHRO FRONT PLANK:

-Accumulate 30 seconds in a front plank together

-Must both be locked out in plank for time to count

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 2 Minutes

Strength & Skill

AbMat Sit-Ups:

1. Breathing

Slam Balls:

1. Break the Floor

Push Press:

1. Triple Extension

Metcon

-The 5 reps are meant to be completed unbroken

-You can aim to start around 55-60% of your 1RM Push Press and steadily build over the 5 sets

Body Slam (Weight)

On the 4:00 x 5 Rounds:

25 AbMat Sit-ups

15 Slam Balls (30/20)

5 Push Press

*Build in Weight on the Push Press

After Party

Lats Foam Foll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

Upper Back Foam Roll:

1-2 Minutes Each Side