CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Bike

Active Spidermans

Single Arm Dumbbell Strict Press (30 Seconds Each Side)

Moderate Bike

Push-up to Down Dog

Single Arm Dumbbell Row (30 Seconds Each Side)

Faster Bike

Inchworm to Push-up

Single Dumbbell Goblet Reverse Lunges

Body Positions

30-20-10:

Hollow Hold Seconds

Arch Hold Seconds

Front Plank on Hands Seconds

Warmup Performed With Single Light Dumbbell

Mobility

Couch Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Strength & Skill

Lateral Dumbbell Burpees:

1. Feet Over

Pull-Ups:

1. Kick – Pop – Pull

2. Move Prep

Alternating Dumbbell Snatches:

1. Jump – Pull – Punch

2. Move Prep

Metcon

Part Time (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)

21/15 Calorie Bike

After Party

Midline

3 Giant Sets:

10 Slow Ring Mountain Climbers

30 Seconds Ring Plank Hold