CrossFit Ballwin – CrossFit

View Public Whiteboard


Andrew Stitzel

Warm-up

:30 Seconds

Easy Bike

Walkouts

Medium Bike

Knuckle Drags

Fast Bike

Active Spidermans

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Strength & Skill

Deadlift (5 Sets of 3 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike

*Partners complete full round, then switch.