CrossFit Ballwin – CrossFit

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Warm-up

GENERAL WARMUP

100 Meter Run

30 Seconds Active Spidermans

30 Seconds Active Divebombers

100 Meter Run

30 Second Front Plank

30 Second Superman Hold

100 Meter Run

30 Second Right Side Plank

30 Second Left Side Plank

100 Meter Run

30 Second Right Side Dumbbell Overhead Hold

30 Second Left Side Dumbbell Overhead Hold

DUMBBELL WARMUP

-Each Side With Single Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

Mobility

Banded Shoulder: 1 Minute Each Side

Banded Hamstring: 1 Minute Each Side

Banded Hip Flexor: 1 Minute Each Side

Strength & Skill

Burpees:

1. Tight Body

2. Finish Position

Dumbbell Strict Press:

1. Tight Body

2. Finish Position

Weightlifting

Single Arm Dumbell Press (5 sets of 8 reps each side, building in weight)

Metcon

Surfer on Acid (Time)

3 Rounds:

400 Meter Run

21 Burpees

After Party

For Time (12 Minute Cap):

50/35 Cal Bike

50 Strict Handstand Push-ups