CrossFit Ballwin – CrossFit

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Warm-up

60 Seconds:

Easy Bike

Wall Sit

Active Spidermans

45 Seconds:

Moderate Bike

Glute Bridge Walkouts

Box Step-ups (Facing Box)

30 Seconds:

Faster Bike

Single Leg Glute Bridges (30 Seconds Each)

Lateral Box Step Overs

*Warmup Performed to Low Box

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Strength & Skill

Box Jumps, Kettlebell Swings, & Deadlifts:

1. Hinge

2. Move Prep

Bike:

1. Neutral Back

Metcon

Turbo Tax (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Bike

30 Kettlebell Swings (53/35)

30 Box Jumps (24″/20″)

30 Deadlifts (135/95)

After Party

Tabata Intervals

8 Rounds of :20 On, :10 Off

– Side Plank (4 Rounds Each Side)

– Flutter Kicks

*Complete all Round of Side Plank Before Moving to Flutter Kicks