CrossFit Ballwin – CrossFit

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Joni “PathWeigh Mom” Barry

Warm-up

30 Seconds

Side Lunges

Inchworm to Push-up

Active Samson

Reverse Lunges

Chest Stretch

Slow Air Squats

Jumping Lunges

Child’s Pose

Jumping Air Squats

Modified Barbell Warm-up

30 Seconds:

Back Rack Reverse Lunges

Good Mornings

Pausing Back Squats

Strict Press & Reach

Stiff Legged Deadlifts

Pausing Front Squats

Strength & Skill

Back Squats & Deadlifts:

1. Bar Over the Middle

2. Move Prep

Bench Press:

1. The Feet

2. Move Prep

Metcon

First Weight: 20+ Unbroken Reps

Second Weight: 15+ Unbroken Reps

Third Weight: 10+ Unbroken Reps

“Bar Star” (3 Rounds for reps)

Teams of 3:

AMRAP 9:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 9:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 9:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)