CrossFit Ballwin – CrossFit
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