CrossFit Ballwin – CrossFit

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Kyle Hardy

Warm-up

Partner Warm Up:

P1 :30s Easy, Light Bike

P2 :30s Sit-Ups

Then, switch

P1 :20s Moderate Bike

P2 :20s Spiderman Stretch

Then, switch

P1 :10s Fast Bike

P2 :10s Push Ups

Then, switch

Complete for a second round, changing up the bodyweight movement.

Round 2:

• 30s – 5 Slow Scap Retractions + 5 Kip Swings

• 20s – Alternating Reverse Lunges (no load)

• 10s – Push ups, or, clapping push ups (building to explosive pushing)

Finish with the Barbell Warmup (empty barbell):

• 5 Good Mornings

• 5 Back Squats

• 5 Elbow Rotations

• 5 Strict Presses

• 5 Stiff-Legged Deadlifts

• 5 Front Squats

Mobility

Butterfly Stretch – 1:00

Pigeon Pose – 1:00 each side

Strength & Skill

In-Depth Review:

-Front Rack Reverse Lunge

-Strict Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25/15 Cal Bike


15 Toes to Bar


12 Barbell Reverse Lunges (115/80)


9 Strict Ring Dips