CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS:

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

BARBELL WARMUP:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side

Strength & Skill

Wallballs & Thrusters:

1. Absorb the Weight

2. Move Prep

Kettlebell Swings & Box Jumps:

1. Absorb the Weight

2. Move Prep

Pull-Ups:

1. Hips

2. Move Prep

Metcon

Opening Day (Time)

21-15-9 reps for Time:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

After Party

Push Press (Build up to a 10 Rep Max)