CrossFit Ballwin – CrossFit
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