CrossFit Ballwin – CrossFit
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