CrossFit Ballwin – CrossFit

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Warm-up

45 SECONDS

Active Samson + Air Squats at Top

Front Plank Hold

30 SECONDS

Slow Air Squats

Push-up Shoulder Taps

15 SECONDS

Jumping Air Squats

Hollow Hold

DUMBBELL WARM-UP

Completed With 2 Light Dumbbells:

5 Romanian Deadlifts

5 Muscle Cleans

5 Strict Press and Reach

5 Push Presses

5 Front Squats

Mobility

Pec Stretch on Wall: 1 Minute Each Side

Strength & Skill

Strict Pull-Ups & Dumbbell Strict Press:

1. Tense Up

2. Move Prep Each

Medicine Ball Squat Jumps:

1. Upper Body

2. Move Prep

Bench Press:

1. Chest Up & Tense Up

2. Move Prep

Weightlifting

Bench Press (Build up to a Heavy Set of 7 )

*Maintain for 3-4 sets

Metcon

Mass Destruction (AMRAP – Rounds and Reps)

AMRAP 12:

4 Strict Pull-ups

8 Dumbbell Strict Presses (35’s/20’s)

12 Medicine Ball Squat Jumps (20/14)