CrossFit Ballwin – CrossFit

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Lisa throwin’ some weights!

Warm-up

:30 Seconds

Active Spidermans

Quad Stretch

Active Samson

Side Lunge

Push-up to Down Dog

Air Squats

2 Rounds:

15 Banded Air Squats

15 Second Hollow Hold

15 Second Arch Hold

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – :45 Seconds

Childs Pose – :45 Seconds

Couch Stretch – :45 Each Leg

Squat Hold – :45 Seconds

Strength & Skill

Toes to Bar:

1. Legs

2. Shoulders

Thrusters:

1. Heels

2. Move Prep

Weightlifting

Thruster (Build up to a Heavy Single)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

….so on….