CrossFit Ballwin – CrossFit

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Ben Atkinson

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Air Squats

Pizza Tag

Mobility

Dumbbell Ankle Stretch – :30 Seconds Each Side

Pigeon Pose – :30 Seconds Each Side

Strength & Skill

Row:

1. Lower Body Placement

Toes to Bar:

1. Legs

2. Shoulders

3. Move Prep

Walking Lunge:

1. Chest

2. Feet

3. Move Prep

Metcon

In order to hit the desired stimulus within these quick rounds, athletes should be able to complete the whole length of the lunge without putting the dumbbells down.

Metcon (Calories)

AMRAP 3:

50′ Walking Lunge (No Weight)

15 Toes to Bar

Max Calorie Row

Rest 3 minutes

AMRAP 3:

50′ Walking Lunge (30’s/25’s)

15 Toes to Bar

Max Calorie Row

Rest 3 minutes

AMRAP 3:

50′ Walking Lunge (40’s/30’s)

15 Toes to Bar

Max Calorie Row

Rest 3 minutes

AMRAP 3:

50′ Walking Lunge (50’s/35’s)

15 Toes to Bar

Max Calorie Row
T2B Subs:

30 Sit-Ups