CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Easy Bike

Hollow Hold

PVC Pass Throughs

Moderate Bike

Arch Hold

PVC Overhead Squats

Faster Bike

Inchworm to Push-up

PVC V-Ups

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Toes to Bar:

1. Fast Feet

2. Move Prep

Hang Power Snatch:

1. Paint the Chest

2. Move Prep

Metcon

The first 3 weights should all be completed unbroken, with the last 2 weights being heavier loads that you can complete in 1-2 sets

Group Hug (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Bike

5 Hang Power Snatches

Weight Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

After Party

Gymnastics Conditioning

Ascending Ladder for 7 Minutes:

3 Strict Handstand Push-ups

15 Abmat Sit-ups

6 Strict Handstand Push-ups

15 Abmat Sit-ups

9 Strict Handstand Push-ups

15 Abmat Sit-ups

12 Strict Handstand Push-ups

15 Abmat Sit-ups

….

Increase by (3) Reps Until Finish