CrossFit Ballwin – CrossFit
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)