CrossFit Ballwin – CrossFit
Arnav admiring his hard earned callus.
Warm-up
:30 Seconds
Easy Bike
Knuckle Drags
Active Spidermans
Medium Bike
Side Lunge
Active Samson
Faster Bike
Push-up to Down Dog
Air Squats
Mobility
Dumbbell Ankle Stretch – :30 Each Side
Dumbbell Squat Hold – 1 Minute
Dumbbell Leverage Squat – 1 Minute
Strength & Skill
Wall Balls:
1. Tall Chest, Ball High
2. Relax The Arms
Dumbbell Snatch
1. Zip the Coat
2. Punch Up
3. Switch Hands
4. Move Prep
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (30/20)
Dumbbell Snatch (50/35)
Calorie Bike
-Rest 1:00 between rounds-
Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds.