CrossFit Ballwin – CrossFit

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Brandon Gillett

Warm-up

30 Seconds

Easy Bike

Squat to Medicine Ball

Moderate Bike

Ground to Overhead with Medicine Ball

Faster Bike

Squats with Medicine Ball

20 Seconds

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Medicine Ball: 1 Minute

Strength & Skill

Bike:

1. Knees & Handles

Wall Balls:

1. Fingertips Up

2. Move Prep

Toes To Bar:

1. Shoulders Down

2. Move Prep

Dumbbell Snatch:

1. Thumbs Back

2. Move Prep

Metcon

Choose weights and variations you can complete these unbroken when fresh

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Cal Bike

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar