Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
Join Coach Christen for her Pelvic Floor clinic Tuesday August 20th at 6:30pm.

CrossFit Ballwin – CrossFit

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Great job, teams!

Warm-up

30 SECONDS

Easy Bike

Down Dog

Moderate Bike

Up Dog

Faster Bike

Active Divebombers

Hollow Hold

Arch Hold

BARBELL WARM-UP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Kettlebell: 1 Minute

Front Rack Stretch: 1 Minute

Strength & Skill

Kettlebell Swings & Push Press:

1. Squeeze

2. Weight Back

3. Move Prep

Toes to Bar:

1. Superman

2. Move Prep

Metcon

🧖🏾‍♀️ Steamin’ 🧖🏻‍♂️ (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Cal Bike

30 Toes to Bar