CrossFit Ballwin – CrossFit

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Surround yourself with people that want to be better than yesterday.

Warm-up

1 Minute

Easy Row

Active Samson

Squats to Medicine Ball (Air Squats for Those Doing “This One”)

45 Seconds

Moderate Row

Active Spidermans

Medicine Ball Deadlifts (Alternating Dumbbell Deadlifts for Those Doing “This One”)

30 Seconds

Faster Row

Push-up to Down Dog

Medicine Ball Slams (5 Dumbbell Strict Presses Each Side for Those Doing “This One”)

*Rotating through 3 stations. Light dumbbell or workout weight medicine ball, depending on the workout.

Mobility

Medicine Ball or DB Squat Hold & Ankle Stretch: 1 Min. Hold + 30 Sec. Each Side

Strength & Skill

Wall Balls/Dumbbell Goblet Squats:

1. Three Points of Contact

2. Breathing

3. Move Prep

Row/Dumbbell Hang Clean & Jerk:

1. Lower Body

2. Breathing

3. Move Prep

Metcon

* Should be a load we can go 30+ unbroken when fresh

* One dumbbell, Alternating arms every 5 reps

* 15 reps total per arm

This One (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target