CrossFit Ballwin – CrossFit
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