CrossFit Ballwin – CrossFit

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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