Announcements
Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.
CrossFit Ballwin – CrossFit
Warm-up
30 Seconds
Medicine Ball Deadlifts
Push-up to Down Dog
Glute Bridges
Medicine Ball Strict Press
Push-up to Down Down
Single Leg Glute Bridges (30 Seconds Each)
Medicine Ball Squats
Push-up to Down Dog
Front Plank Hold
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
Wall Balls:
1. Laces
2. Move Prep
Deadlifts:
1. Laces
2. Move Prep
Metcon
Dorito (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wall Balls
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wall Balls
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wall Balls
6 Deadlifts (275/185)
6 Lateral Barbell Burpees