CrossFit Ballwin – CrossFit

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Have you signed up for Operation Everest 002?

Warm-up

:45 Seconds

Easy Row

Active Spidermans

Medium Row

Push-up to Down Dog with Foot Pedals

Fast Row

Active Samson

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses


5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – :30 Seconds

Pigeon Pose – :30 Seconds Each Leg

Chest Stretch – :30 Seconds Each Side

Strength & Skill

Row:

1. Relax the Arms

2. Bend, Don’t Reach

Burpee Box Jump Overs:

1. Pop, Not Push

2. Different Gears

Shoulder to Overhead:

1. Forearms

2. Jump & Drop

Metcon

The weights on the barbell get lighter each round and should be something that athletes could complete in 1-3 sets within the workout.

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Shoulder to Overhead (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Shoulder to Overhead (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Shoulder to Overhead (95/65)

15 Burpee Box Jump Overs (24/20)