CrossFit Ballwin – CrossFit

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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