CrossFit Ballwin – CrossFit
Emily Gillet
Warm-up
30 Seconds (2 Rounds):
Single Unders
Air Squats
Single Unders
Front Squats
Single Unders
Push Press
Single Unders
Thrusters
*Front squats, push press, and thrusters with either light set of dumbbells or barbell depending on what workout athletes are doing
Mobility
Chest Stretch on Post: 45 Seconds Each Side
Dead Hang From Bar: 30 Seconds
Strength & Skill
Double Unders:
1. Hips Stacked
2. Move Prep
Wall Balls:
1. Hips Open
2. Move Prep
Dumbbell Push Press:
1. Hips Open
2. Hips Square
3. Move Prep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wall Balls (20/14)
30 Double Unders
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes