CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Single Unders

Active Spidermans

Medicine Ball Deadlifts

Single Unders

Push-up to Down Dog

Air Squats to Medicine Ball

Single Unders

Inchworm to Push-ups

Medicine Ball Slams

Single Unders

Moutain Climbers

Medicine Ball Squats

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)

Barbell Ankle Stretch: 1 Minute

Metcon

Deadlifts should be a load that you can cycle for at least 5-6 reps on each set

Wonderwall (Time)

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees

After Party

Back Squat Waves

Set #1 – 6 Reps @ 74%

Set #2 – 4 Reps @ 80%

Set #3 – 2 Reps @ 86%

Rest 3 Minutes

Set #4 – 6 Reps @ 80%

Set #5 – 4 Reps @ 86%

Set #6 – 2 Reps @ 92%

Rest 3 Minutes

Set #7 – 6 Reps @ 86%

Set #8 – 4 Reps @ 92%

Set #9 – 2 Reps @ 98%

Back Squat