CrossFit Ballwin – CrossFit

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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