CrossFit Ballwin – CrossFit
Warm-up
Each movement is 25 ft:
– Walking Quad Stretch
– Soldier Kicks (straight leg to opposite hand)
– Side Lunges (pivoting on lead foot)
– Walking Samson Stretch
– Walking Cradle Stretch
– Walking Spidermans
– Walkouts
Build speed in the reamaining 6 movements:
– Side Shuffle (facing in)
– Side Shuffle (facing out)
– Skip for Height
– Skip for Length
– Butt Kickers
– High Knees
Barbell Complex (empty):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch – 1:00
From hands and knees, face fingertips towards their body. With whole hand on the ground and elbows locked, lean back to feel stretch.
Child’s Pose – 1:00
Sit back onto their lower legs and reach arms as far in front as possible. Drop head and chest towards the floor using the fingertips to wiggle forwards into a deeper stretch.
Wrist Stretch – 1:00
Similar to the first stretch, this time with fingertips facing away from the body. With elbows locked, rock body weight back and forth over the hands.
Strength & Skill
Review Movements Standards:
Building up in the Handstand Push-Ups or Strict DB Press
Deadlift- Hip Hinge, Bottom Up, Full Deadlift
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups