CrossFit Ballwin – CrossFit
Warm-up
30 Seconds Push-up to Down Dog
30 Seconds Front Plank
1 Minute Chest Stretch on Wall
30 Seconds Air Squats
30 Seconds Glute Bridges
1 Minute Front Rack Stretch
30 Seconds Inchworm to Push-up
30 Seconds Alternating Bird Dogs
1 Minute Barbell Straddle Stretch
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
All Barbell Movements:
1. Lift Before You Lift
2. Move Prep
Metcon
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
Bar Crawl (3 Rounds for reps)
Teams of 3
AMRAP 9:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 9:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 Minutes
AMRAP 9:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)