CrossFit Ballwin – CrossFit

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Jimmy Moncheski

Warm-up

1 Minute

Easy Bike

Slow Air Squats

45 Seconds

Moderate Bike

Push-up to Down Dog

30 Seconds

Faster Bike

Band Pull-Apart + Band Pass Through

Modified Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Banded Lat Stretch: 45 Seconds Each Side

Banded Chest Stretch: 45 Seconds Each Side

Strength & Skill

Bike:

1. Upper Back

Air Squats:

1. Foundation

2. Move Prep

Pull-Ups:

1. Tripod

2. Move Prep

Push-Ups:

1. Tripod

2. Movement Prep

Power Snatches:

1. Slack Out: Pull Up Into Position

2. Move Prep

Metcon

1 Round of Cindy:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Girl Power (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Cal Bike

3 Rounds of “Cindy”

10 Power Snatches (115/80)