CrossFit Ballwin – CrossFit

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Good to have you back, Chad!

Warm-up

:30 Seconds

Easy Bike

Active Spidermans

Medium Bike

Active Samson

Faster Bike

Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

Mobility

Pigeon Pose – 1 Minute Each Side

Strength & Skill

Deadlifts:

1. Shins Vertical

Abmat Sit-Ups:

1. Lower Back

Bike:

1. Pedal

Metcon

The weight on the barbell should be a load that athletes are capable of completing 25+ repetitions when fresh.

Metcon (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

*20/15 Cal Bike after each round