CrossFit Ballwin – CrossFit

View Public Whiteboard


Tish Hanna

Warm-up

:30 Seconds

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Stiff Legged Deadlifts

Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Up Dog: 30 Seconds

Strength & Skill

Walking Lunge:

1. Lean

2. Back Knee

3. Move Prep

Strict Toes to Bars:

1. Hips-Shoulders-Hands

2. Control The Legs

3. Move Prep

Strict Press:

1. Hips-Shoulders-Hands

2. Head Position

3. Move Prep

Weightlifting

Shoulder Press (Build to heavy sets of 5, 3, 1 reps)

2 warm-up sets, 2 sets of 5, 2 sets of 3, 2 sets of 1.

8 sets total.

Metcon

Body Armor (AMRAP – Rounds and Reps)

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100′ Walking Lunge