CrossFit Ballwin – CrossFit

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Warm-up

2 ROUNDS

40 SECONDS ON / 20 SECONDS OFF:

Station 1: Row

Station 2: Front Plank Hold

Station 3: Glute Bridge Walkouts

Station 4: Banded Good Mornings

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Banded Pike Stretch: 1 Minute

Strength & Skill

Lateral Barbell Burpees:

1. Step Vs. Jump

2. Move Prep

Row & Deadlift:

1. Start & Finish

2. Move Prep

Metcon

Crash Test (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

After Party

Front Squats

On the 0:. 1 Front Squat @ 84% of 1RM Front Squat

On the 1: 1 Front Squat @ 87% of 1RM Front Squat

On the 2: 1 Front Squat @ 90% of 1RM Front Squat

On the 3: 1 Front Squat @ 87% of 1RM Front Squat

On the 4: 1 Front Squat @ 90% of 1RM Front Squat

On the 5: 1 Front Squat @ 93% of 1RM Front Squat

On the 6: 1 Front Squat @ 90% of 1RM Front Squat

On the 7: 1 Front Squat @ 93% of 1RM Front Squat

On the 8: 1 Front Squat @ 96% of 1RM Front Squat

Following Final Set, Until the 15 Minute Mark:

Build to a Heavy Single for the Day

Front Squat (Follow Wave)