CrossFit Ballwin – CrossFit
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