CrossFit Ballwin – CrossFit

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Warm-up

3 Rounds:

40 Seconds Push-up to Down Dog

40 Seconds Slow Air Squats

40 Seconds Hold Variations

Holds:

Round 1: Front Plank

Round 2: Hollow Hold

Round 3: Arch Hold

Strength & Skill

AbMat Sit-Ups:

1. Tailbone Glued

2. Move Prep

Wallballs:

1. Forearms to Target

2. Move Prep

Farmers Carry:

1. Short & Quick

2. Move Prep

Metcon

Open Road (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (53’s/35’s)

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

After Party

Aerobic Conditioning-

3 Rounds, Not For Time:

1000 Meter Rower

4000 Meter Bike