CrossFit Ballwin – CrossFit

View Public Whiteboard


Ashwini Raghvan

Warm-up

30 Seconds

Easy Row

Active Samson

Counterbalance Plate Squats (Press Plate Away During Squat)

Moderate Row

Active Spidermans

Plate Ground to Overhead

Faster Row

Push-up to Down Dog

Flutters Kicks (Holding Plate In Bench Press Lockout Position)

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: 1 Minute

Squat Hold: 1 Minute

Strength & Skill

Row:

1. Straps + Lean

2. Arms

All Gymnastics:

1. Pinkies Over

2. Feet Back Vs. Legs Back

3. Move Prep – Pull Ups

4. Move Prep – Toes to Bar

Thrusters:

1. Grip

2. Smooth

3. Move Prep

Metcon

Athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh.

Life Jacket (3 Rounds for reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups