CrossFit Ballwin – CrossFit

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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