CrossFit Ballwin – CrossFit
Warm-up
Row Warmup
40 Seconds @ 22 Strokes Per Minute
40 Seconds @ 24 Strokes Per Minute
40 Seconds @ 26 Strokes Per Minute
30 Seconds Each
Push-up Plank Hold (Top)
Active Spidermans
Alternating Shoulder Taps
Active Twisted Cross
Inchworm to Push-up
Hollow Hold
Push-up Plank Hold (Bottom)
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Pigeon Pose: 1 Minute Each Side
Strength & Skill
Review “Elbows” in each movement
Weightlifting
Back Squat (Build to a Heavy Set of 5 Reps)
Metcon
Simple Plan (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
After Party
3 Giant Sets:
10 Supinated Grip Ring Rows
20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)
:30 Second Banded Glute Bridge Hold
Corona WOD (at Home)
Gravity (Time)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-ups
20 Push-ups
10 Reverse Burpees