CrossFit Ballwin – CrossFit
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