CrossFit Ballwin – CrossFit

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“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.”

Warm-up

45 Seconds

Easy Bike

Active Spidermans

30 Seconds

Moderate Bike

Mountain Climbers

15 Seconds

Fast Bike

Burpees

*Alternating between bike and bodyweight movement with a buddy

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Strength & Skill

Bike:

1. Leg Drive

2. Move Prep

Bar Facing Burpees:

1. Toes & Belly

2. Move Prep

Deadlifts:

1. Hips Above Knees

2. Shrug Down

3. Move Prep

Metcon

Choosing a weight we could do 21+ unbroken when fresh. Should be able to go unbroken on all rounds.

Face Off (1 Rounds for time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Cal Bike
Record all 5 scores. Lowest time is final score.