CrossFit Ballwin – CrossFit

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Warm-up

2 ROUNDS, 20 SECONDS OF WORK:

Air Squats

Push-up Plank (On Hands)

AbMat Sit-ups

Air Squats

Hollow Hold

Arch Hold

Air Squats

Right Side Plank

Left Side Plank

*10 Seconds Rest Between Movements

Mobility

Tabletop Stretch: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Strength & Skill

Air Squats & Sit-Ups:

1. Hips

2. Shoulders

3. Move Prep

Push-Ups & Pull-Ups:

1. Legs

2. Core

3. Move Prep

Metcon

Team Barbara (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

After Party

MIDLINE

3 Giant Sets:

50′ Kettlebell Cross Body Carry (Left Arm Overhead)

50′ Kettlebell Cross Body Carry (Right Arm Overhead)

10 Dumbbell Side Plank Rotations (Left)

10 Dumbbell Side Plank Rotations (Right)

Max Effort L-Sit Hold

Rest 2 Minutes Between Sets