Announcements

10/18 – Friday Night Lights theme will be Crop Tops and Crazy Socks!

CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)

Strength & Skill

Double Unders:

1. Elbows Back

2. Move Prep

Deadlifts:

1. Knees Towards Elbows

2. Move Prep

Thrusters:

1. Elbows Forward

2. Move Prep

Weightlifting

Thruster (Build up to a Set of Heavy 3 Reps)

Metcon

-Choose your barbell weight based off the thruster

-This should be a weight you can complete the 10 reps in no more than 2 sets within the workout

Child’s Play (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders

After Party

Metcon (No Measure)

Row Conditioning:

On the 0:00 – 50/35 Calorie Row

On the 4:00 – 30/24 Calorie Row

On the 7:00 – 30/24 Calorie Row

On the 10:00 – 15/12 Calorie Row

On the 11:00 – 15/12 Calorie Row

On the 12:00 – 15/12 Calorie Row