CrossFit Ballwin – CrossFit
Warm-up
WITH A PARTNER
3 MINUTES:
Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)
**Buddy 2: **1:30 Active Divebombers
Switch Stations at the 1:30 Mark
3 MINUTES:
Buddy 1: AbMat Sit-ups
Buddy 2: 100 Meter Run
Switch Stations When Buddy is Back From Run
3 MINUTES:
Buddy 1: Hollow Hold
**Buddy 2: **20 Lateral Hops Over PVC
Switch Stations When Buddy is Done With Hops
Strength & Skill
Weighted Strict Pull-Up/Strict Pull-Up:
1. Getting Set-Up
Strict Pull-Up:
1. Stay Hollow
2. Move Prep
Weightlifting
Weighted Pull-ups (Build to a Heavy Single)
Max Strict Pull-Ups (AMRAP – Reps)
Max Strict Pull-Ups w/o coming off bar
Metcon
Sleeping Bag (Time)
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Medball Run (30/20)
After Party
COOL DOWN
Foam Roll Lats: 2 Minutes Each Side
Foam Roll Calves: 2 Minutes Each Side