CrossFit Ballwin – CrossFit

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Warm-up

6 Minutes For Quality:

Buddy 1

1 Round:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

Buddy 2

Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Kettlebell Ankle Stretch: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Strength & Skill

Row:

1. Legs First

2. Move Prep

Chest to Bar Pull-Ups:

1. Legs First

2. Move Prep

Kettlebell Swings/Thrusters:

1. Legs First

2. Move Prep

Metcon

Workaholic (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

After Party

Metcon (No Measure)

Skill Conditioning

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)

25 Hip Extensions

12 Single Dumbbell Alternating Box Step-ups (24/20)

Rest 2 Minutes Between Sets