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
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