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