Announcements

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

CrossFit Ballwin – CrossFit

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Warm-up

3 STATIONS:

1 Minute Easy Bike

1 Minute Active Spidermans

1 Minute Slamball Ball Foot Taps

1 Minute Moderate Bike

1 Minute Active Samson + Air Squat

1 Minute Slamball Deadlifts

1 Minute Faster Bike

1 Minute Push-up to Down Dog

1 Minute Slamball Strict Press & Reach

Mobility

Slamball Squat Hold: 45 Seconds

Child’s Pose on Slamball: 45 Seconds

Pigeon Pose: 45 Seconds Each Side

Strength & Skill

Shuttle Runs:

1. Alternate Feet

2. Move Prep

Bike:

1. The Feet

2. Move Prep

Slamballs:

1. Between the Feet

2. Overhead Position

3. Move Prep

Metcon

Bam Bam (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

10/7 Cal Bike

10 Slamballs (30/20)

10 Shuttle Runs (10 Meters)

After Party

Metcon (No Measure)

3 Rounds (18:00 total):

AMRAP 2:

30-40% of your Max Strict HSPU

12 CTB Pull-Ups

Max Cal Bike

… Rest 1:00

In a 2:00 Window

30-40% of your Max Strict HSPU

12 Box Jump Overs (24″/20″)

Max Calorie Row

… Rest 1:00