CrossFit Ballwin – CrossFit
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