CrossFit Ballwin – CrossFit

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Sarah, saying how much she LOVES the bike!

Warm-up

30 Seconds

Knuckle Drags

Quad Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Air Squats

Wall Ball Partner Warm-up

Grab a partner and a light wall ball for this warm-up. Place athletes on opposite sides of the room.

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

Mobility

Dumbbell Squat Hold: 1 Minute

Dumbbell Ankle Stretch: 30 Seconds Each Side

Chest Stretch: 45 Seconds

Strength & Skill

Alternating Dumbbell Snatch:

1. Both Bells

2. Open & Close

3. Move Prep

Row:

1. Open & Close

2. Move Prep

Lateral Burpees Over Rower & Wall Balls:

1. Brace Yourself

2. Move Prep (Both)

Metcon

We’re going to establish this as a new benchmark. So give this WOD all you got and track your numbers! Looking for athletes to choose a wall ball and dumbbell weight that they could complete 21+ repetitions unbroken when fresh.

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower