CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm-up

2 MINUTES

Easy Row or Bike

1 MINUTE

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Front Plank on Hands

Alternating Bird Dogs

Inchworm to Push-up

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Lats Foam Roll: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

Wrist Stretch: 30 Seconds Each Direction

Strength & Skill

Handstand Push-Ups:

1. Tripod

2. Move Prep

Deadlifts:

1. Head Position

2. Move Prep

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

After Party

Choose a previous “After Party” missed earlier in the week or complete the “Cool Down”

HAMSTRING FOAM ROLL: 1-2 Minutes Each Side

LOWER BACK FOAM ROLL: 1-2 Minutes

LATS FOAM ROLL: 1-2 Minutes Each Side