CrossFit Ballwin – CrossFit
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