CrossFit Ballwin – CrossFit
Warm-up
30 Seconds
Easy Row
Plate Hops
Moderate Row
Plate Counterbalance Squats
Faster Row
Plate Front Raise to Overhead
30 Seconds
Glute Bridges
Single Leg Glute Bridges (30s Each Side)
Glute Bridge Walkouts
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Side
Front Rack Stretch: 1 Minute
Strength & Skill
Row:
1. Driving
2. Resetting
Thrusters:
1. Driving
2. Resetting
3. Move Prep
Weightlifting
Thruster (Build to Heavy Single)
Metcon
*This should be a moderate thruster weight that can be completed in 1-2 sets each round
*Go slightly heavier that what you are use too
Blitzen (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)
After Party
Bike Recovery
3 Rounds (12 Minutes Total):
3 Minutes Light
1 Minute Moderate