Announcements

10/18 – Friday Night Lights theme will be Crop Tops and Crazy Socks!

CrossFit Ballwin – CrossFit

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Warm-up

GENERAL WARMUP

1 Round of the Fish Game on Rower (4 Minutes)

3 Rounds:

30 Second Active Samson

30 Seconds Active Spidermans

30 Second Air Squats

1 Round of the Fish Game on Rower (4 Minutes)

Metcon

Examples of what a GOAT Day would look like. Please, feel free to work on a couple of movements that you would like to get better at or use one below.

PRACTICE OPTION 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

PRACTICE OPTION 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

PRACTICE OPTION 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 6-8 Toes to Bar

CARDIO OPTION 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

CARDIO OPTION 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

GOAT DAY

Pick two weaknesses that you want to work on.

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2

Metcon

For those wanting more cardio based workout, then choose FGB

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

After Party

COOL DOWN

Quad Foam Rolling: 1 Minute Each Side

Upper Back Foam Rolling: 1-2 Minutes

Lats Foam Rolling: 1 Minute Each Side