CrossFit Ballwin – CrossFit

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Great job representing CFB this past weekend teams!

Warm-up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Air Squats

“Dumbbell Warm-up”

*(completed with light dumbbells)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

Pigeon Pose – 1:00 Each Side

Childs Pose – 1 Minute

Strength & Skill

Wall Balls:

1. Tall Chest, Ball High

2. Relax the Arms

3. Movement Prep

Dumbbell Snatch:

1. Zip the Coat

2. Punch Up

3. Movement Prep

Toes to Bar:

1. Find Hollow & Arch

2. Movement Prep

Metcon

Pick a weight on the dumbbell that could be completed 20+ repetitions unbroken, when completely fresh. If unable to bike, complete the following: 12 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

12 Cal Bike

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar