CrossFit Ballwin – CrossFit
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