CrossFit Ballwin – CrossFit

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Kyle Hardy

Warm-up

Crossover Symmetry Warm-Up (No Measure)

Movement – Band – Reps

Row – H – 10

Reverse Fly – L – 10

Pulldown – H – 10

90/90 – L – 10

Scaption – L – 10

Incline Plus – H – 10

Victory – L – 10

**Refer to CS chart for band positions & band tension.

Crossover Symmetry Strength (No Measure)

Movement – Band – Reps

Archer – H – 20

Pulldown – H – 10

Tiger Walk – H – 40

WY Negative – L – 10

Snow Angel – L – 10

Bear Hug – H – 10

ATYT – L – 10

**Refer to CS charts for band position & band tension.

Strength & Skill

GOAT DAY

Pick two weaknesses that you want to work on. One must be body weight and one must be a Barbell/DB/KB movement.

EMOM 20:

1st Minute: Body Weight Movement

2nd Minute: Barbell/DB/KB Movement

Metcon

Metcon (Time)

3 Rounds for Time:

50 Air Squats

35 Pushups

25 Ball Slams (30/20)