CrossFit Ballwin – CrossFit

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Sudha Pendurthi

Warm-up

30 Seconds

Forward and Back Hops to Plate

Down Dog

In and Out Hops to Plate

Up Dog

Plate Ground to Overhead

Push-up Plank Hold

Plate Floor Presses

Hollow Hold

Hands on Plate Mountain Climbers

Arch Hold

*Warm-up Completed With a 15/10# Plate

Mobility

Chest Stretch on Post: 45 Seconds Each Side

Dead Hang From Bar: 30 Seconds

Strength & Skill

Double Unders:

1. Forearms

2. Move Prep

Toes to Bar:

1. Forearms

2. Move Prep

Push-Ups & Bench Press:

1. Vertical Forearms

2. Move Prep

Weightlifting

Bench Press (Build to a Heavy Triple)

Metcon

Double Pits to Chesty (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar