CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Easy Bike
Single Unders
Knuckle Drags (Alternating)
AbMat Sit-ups (No Arms)
Moderate Bike
Single Unders
Active Spiderman + Hamstring Stretch
AbMat Back Extensions
Faster Bike
Single Unders
Active Samson + Hamstring Stretch
AbMat Sit-ups (With Arms)
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
AbMat Sit-Ups:
1. Sit-Up Like You Deadlift
Double Unders:
1. Hands In
2. Shrug Down
3. Move Prep
Deadlifts:
1. Hands In
2. Shrug Down
3. Move Prep
Weightlifting
Deadlift (Build to a Heavy Set of 5)
Metcon
The Undertaker (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 60/45 Calorie Bike
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
After Party
OPTION 1: STRICT HANDSTAND PUSH-UPS
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Try to Hold the Same Number Across
OPTION 2: HANDSTAND WALK BIATHALON
For Time (10 Minute Cap):
300′ Handstand Walk
Every Break: 3 Ring Muscle-ups