CrossFit Ballwin – CrossFit

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Warm-up

1 MINUTE

Easy Row

Active Samson

Reverse Lunges

45 SECONDS

Moderate Row

Active Spidermans

Air Squats

30 SECONDS

Faster Row

Push-up to Down Dog

Single Dumbbell Strict Press (Hold Each Side of the Rubber)

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Goblet Squat Hold: 45 Seconds

Child’s Pose on Ball: 45 Seconds

Strength & Skill

Row:

1. Shoulders & Hips

Dumbbell Box Step-Ups:

1. Shoulders & Hips

2. Holding the Bell

3. Move Prep

Dumbbell Snatches:

1. Shoulders & Hips

2. Move Prep

Wall Balls:

1. Ball Above Shoulders

2. Move Prep

Metcon

Stairmaster (Time)

30-20-10:

Row Calories

Dumbbell Box Step-ups (50/35)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)

After Party

TEMPO FRONT SQUAT

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

Front Squat