CrossFit Ballwin – CrossFit

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Warm-up

BUDDY 1

Fish Game on Rower

BUDDY 2

1 Minute: Shuttle Runs

1 Minute: Walking Spidermans

1 Minute: Walking Samson

1 Minute: Walking Inchworms

*Score is Combined Total of Fish Game Scores

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Strength & Skill

Row:

1. The Catch

Power Cleans & Push Jerks:

1. The Dip & Catch

2. Move Prep

Metcon

*Push Jerks will be the limiting factor, so choose a weight that allows you to complete the 10 repetitions within 2 sets during the workout

*If raining, complete 30 Shuttle Runs (10 Meters)

Snack Bar (Time)

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)
*If raining, complete 30 Shuttle Runs (10 Meters)

After Party

Metcon (No Measure)

Strict Gymnastics

0:00 – 5:00

Handstand Floater Practice*

5:00 – 10:00

3 Strict Chest to Bar Pull-ups

3 Deadstop Strict Handstand Push-ups

10:00 – 15:00

5 Strict Toes to Bar

10 Pausing Hip Extensions

15:00 – 20:00

3 Inchworms

3 Pausing Ring Rows

Handstand Floater*

-Kick Up to Handstand on Wall

-Aim For a Straight Body

-Gently Kick Off Wall to Find Balance Point

-Adjust Balance Through the Fingertips