CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds:

Easy Row

Front Plank

Active Samson

Moderate Row

Right Side Split Squat

Left Side Split Squat

Faster Row

Right Side Plank

Left Side Plank

Dumbbell Warmup:

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Goblet Squats

*Performed With 1 Light Dumbbell:

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Strength & Skill

AbMat Sit-Ups:

1. Neutral Back

Lunges:

1. Shins & Heels

2. Move Prep

Rowing:

1. Equal Push

2. Move Prep

Metcon

Buckle Up (3 Rounds for calories)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

After Party

Body Armor

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Push-ups

Minute 3: 20 GHD Sit-ups

Minute 4: 30% Max Strict Handstand Push-ups