CrossFit Ballwin – CrossFit

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Josiah Peacock

Warm-up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Air Squats

Dumbbell Warmup

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

Dumbbell Ankle Stretch – :30 Each Side

Dumbbell Squat Hold – 1 Minute

Dumbbell Leverage Squat – 1 Minute

Strength & Skill

Air Squats

1. Stay Back

2. Banded Walk

3. Squat Therapy

DB Snatch

1. Zip the Coat

2. Punch Up

3. Switching Hands

Metcon

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps (L/R=1 Rep)

Metcon (Time)

5 Rounds:

21 Air Squats

15/10 Cal Bike

9 Alternating Dumbbell Snatches (50/35)