CrossFit Ballwin – CrossFit

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Warm-up

40 SECONDS

Easy Row

Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)

Moderate Row

Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)

Faster Row

Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)

*Performed with a Single Light Dumbbell

30 SECONDS EACH

Push-up to Down Dog

Alternating Box Step-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Side)

Frog Hops

*Performed with Low Box

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Wrist Stretches on Box: 30 Seconds Each Direction

Strength & Skill

Review the fooling with each movement:

1. Heels Down

2. Squeeze Legs Straight

3. Move Prep

Metcon

Long Haul (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35

After Party

Beast Builder (7 Rounds for reps)

On the Minute x 7:

-Thrusters-

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

*Max Unbroken Reps at Each Barbell