CrossFit Ballwin – CrossFit
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)