CrossFit Ballwin – CrossFit
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