CrossFit Ballwin – CrossFit

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Warm-up

Buddy Relay

AMRAP 10:

5 Push-ups

10 Air Squats

100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete 10 meter shuttle runs as penalty before other partner can begin their round. Switch after completing full rounds.

30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Metcon

Examples of what a GOAT Day would look like. Please, feel free to work on a couple of movements that you would like to get better at or use one below.

PRACTICE OPTION 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

PRACTICE OPTION 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

PRACTICE OPTION 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 6-8 Toes to Bar

CARDIO OPTION 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

CARDIO OPTION 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Metcon

Pick between working on weaknesses or working on cardiovascular endurance

GOAT DAY

Pick two weaknesses that you want to work on.

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2

Double Dutch (2 Rounds for reps)

20 E2MOM:

Max Heavy Rope Singles

Max Heavy* Russian Swings

*Because this is not overhead, use a weight heavier than you normally would.

After Party

COOL DOWN

Quad Foam Rolling: 1 Minute Each Side

Upper Back Foam Rolling: 1-2 Minutes

Lats Foam Rolling: 1 Minute Each Side