CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Mobility:
1) Posterior Chain Floss
2) Banded Bully
3) Pigeon
Strength & Skill
EMOM 14:
Even Minutes – 30 Second Handstand Hold
Odd Minutes – 25 Double Unders
1: Handstand Hold
2: Double-Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute Clock
Buy-In: 2 Minute Plank
Then…
AMRAP 14:
3-6-9-12-15-18-21-24…
HSPU
OHS (95/65)
Buy-Out: 2 Minute Plank
*5 Burpees every time you break during the plank*
*Add up all the burpees and do it at the end of the workout*