CrossFit Ballwin – CrossFit
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