CrossFit Ballwin – CrossFit

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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