CrossFit Ballwin – CrossFit

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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.