CrossFit Ballwin – CrossFit

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The Gillett’s family time.

Warm-up

45 Seconds

Easy Bike

Active Samson

Medicine Ball Deadlifts

30 Seconds

Moderate Bike

Active Spidermans

Medicine Ball Front Squats

15 Seconds

Fast Bike

Push-up to Down Dog

Medicine Ball Thrusters

Mobility

Front Rack Stretch: 1 Minute

Medicine Ball Squat Hold: 1 Minute

Strength & Skill

Bike:

1. Seat Position

Air Squats & Wall Balls:

1. Hips

2. Air Squat Move Prep

3. Wall Ball Move Prep

Strict Pull-Ups:

1. Body Position

2. Move Prep

Push-Ups:

1. Body Positions

2. Move Prep

Metcon

Meatball (Time)

For Time:

75 Wall Balls (20/14)

35/25 Cal Bike

10 Rounds of “Strict Cindy”
One round of Strict Cindy:

5 Strict Pull-ups

10 Push-ups

15 Air Squats