CrossFit Ballwin – CrossFit
Lisa Goforth Naes
Warm-up
Tempo:
1 Minute Easy Bike
1 Minute Down Dog with Foot Pedal
:45 Seconds Medium Bike
:45 Seconds Active Spidermans
:30 Seconds Faster Bike
:30 Seconds Air Squats
Light Dumbbell Warm-up:
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Front Rack Stretch – 1:00
Pigeon Pose – 1:00 Each Side
Dumbbell Ankle Stretch – 1:00 Each Side
Strength & Skill
Movement Specific Drills:
Double Unders
1. Bound
2. Hands
Bike
1. RPMs
2. Arms & Legs
DB Hang Squat Clean
1. Meet the Bells
2. Building in Weight
Metcon
We are looking to dial in a consistent pace for 15 minutes. Pick a weight that you could do for 20+ reps unbroken when fresh and pick a movement of the rope that you can find a rhythm with will help accomplish this.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50 Double Unders
18/12 Cal Bike
15 DB Hang Squat Cleans (50/35)