CrossFit Ballwin – CrossFit

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Warm-up

1 MINUTE

Sit-ups

Single Leg Glute Bridges (30s Each Side)

Active Divebombers

45 SECONDS

Hollow Hold

Glute Bridges (Both Legs)

Active Samson

30 SECONDS

Superman Hold

Side Plank (30s Each Side)

Push-up to Down Dog

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

BANDED LAT STRETCH: 1 Minute Each Side

BANDED HIP FLEXOR STRETCH: 1 Minute Each Side

Strength & Skill

Toes to Bar & Deadlifts:

1. Lats

2. Move Prep Both

Metcon

Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts (205/145)

Lateral Barbell Burpees