CrossFit Ballwin – CrossFit
Warm-up
3 SETS, 30 SECONDS
Push-up to Down Dog
Hollow Hold
Air Squats
2 SETS, 30 SECONDS
Scap Pull-ups
Dumbbell Single Arm Strict Press (30 Seconds Each Side)
Dumbbell Goblet Squats
*Performed with 1 Light Dumbbell
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Strength & Skill
Strict Pull-Ups:
1. Toes & Legs
2. Move Prep
Dumbbell Strict Press:
1. Bell & Bell Path
2. Move Prep
Back Squats:
1. Underwater
2. Move Prep
Metcon
Paypal (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 30:
40 Strict Pull-ups
50 Strict Dumbbell Presses (35’s/25’s)
60 Back Squats*
Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)
After Party
QUADS FOAM ROLL: 1-2 Minutes Each Side
LATS FOAM ROLL: 1-2 Minutes Each Side
GLUTES FOAM ROLL: 1-2 Minutes Each Side