CrossFit Ballwin – CrossFit
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