CrossFit Ballwin – CrossFit
Warm-up
Partner Warmup
Buddy 1: 1 Minute Row (Easy)
Buddy 2: 1 Minute Squats to Medicine Ball
Buddy 1: 45 Seconds Row (Moderate)
Buddy 2: 45 Seconds Medicine Ground to Overhead
Buddy 1: 30 Seconds Row (Faster)
Buddy 2: 30 Seconds Squats with Medicine Ball
*Swap Stations with Buddy After Alloted Time So You Complete Both Movements
Dumbbell Warmup & Stretch
20 Seconds:
Single Arm Dumbbell Overhead Hold (Each Side)
Inchworm to Push-ups
Single Arm Dumbbell Strict Press (Each Side)
Inchworm to Push-ups
Single Arm Dumbbell Push Press (Each Side)
Mobility
Dumbbell Squat Hold: 1 Minute
Child’s Pose on Medicine Ball: 1 Minute
Strength & Skill
Review “Control” on Each Movement
Metcon
Power Wash (Time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
*Score is the slower of the two rounds
After Party
COOL DOWN
Up Dog: 1 Minute
Pigeon Pose: 1 Minute Each Side
Wrist Stretch: 1 Minute