CrossFit Ballwin – CrossFit

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Warm-up

1 Minute

Easy Bike

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Bike

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds

Faster Bike

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Slamballs:

1. Swing vs. Pull

2. Move Prep

Step-Ups:

1. Front Leg

2. Switching Legs

3. Move Prep

Back Squats:

1. Fast Out of the Hole

2. Move Prep

Weightlifting

Back Squat Complex 1

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

Metcon

Step Aerobics (Time)

3 Rounds For Time:

30 Slamballs (30/20)

20/14 Cal Bike

10 Single Dumbbell Box Step-ups (Each Side)

After Party

Metcon (No Measure)

Midline

3 Giant Sets:

5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold