CrossFit Ballwin – CrossFit

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Warm-up

:30 Seconds – :20 Seconds – :10 Seconds

30 seconds through all movements, then 20 seconds, then 10 seconds. 


Active Spidermans


Active Samson


Push-up to Down Dog


Air Squats


Knuckle Drags


Walkouts

Strength & Skill

Pull-ups:

1. Start with Shoulders

2. Push Down, Push Away

Push-ups:

1. Full Extension

2. Rigid Body

Sit-ups:

1. Shoulders Forward of Hips

2. Throw Arms

Air Squats:

1. Extend Hips and Knees

2. Neutral Back

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Pull-ups Mods:

1. Drop Reps

2. Jumping Pull-ups

3. Ring Rows

4. Banded Pull-ups

Push-ups Mods:

1. Cut Reps

2. Push-ups to Box or Bench