CrossFit Ballwin – CrossFit

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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)