CrossFit Ballwin – CrossFit

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Warm-up

1 Minute

Easy Row

Glute Bridges + Air Squats

Moderate Row

Right Leg Glute Bridge + Air Squats

Faster Row

Left Leg Glute Bridge + Air Squats

*30 seconds for glute bridge, 30 seconds for air squats

Barbell Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Pausing Front Squats

Mobility

Pigeon Pose: 30 Seconds Each Side

Back Squat Hold: 1 Minute Hold

Strength & Skill

Squats:

1. “Hide Your Butt”

2. Find Your Heels

3. Move Prep

-Perform weightlifting section

Row:

1. Find Your Heels

Double Unders:

1. Kiss Your Heels

2. Move Prep

Weightlifting

Back Squat (3 Sets of 6 Reps)

Metcon

Escape From Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row