CrossFit Ballwin – CrossFit

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Warm-up

Teams of 3

3 Rounds

30 Seconds Each:

Station 1: Bike (Increasing Intensity Each Round)

Station 2: Inchworms

Station 3: Shoulder Taps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Deadlifts:

1. Head to Toe Checklist

2. Move Prep

Bench Press:

1. Head to Toe Checklist

2. Move Prep

Metcon

Think of the following when you’re looking for weight per rounds:

-1st Weight: 12+ Reps

-2nd Weight: 9+ Reps

-3rd Weight: 6+ Reps

Triplets (AMRAP – Reps)

Teams of 3;

For Time (35 min Cap):

50 Bench Press (115/85)

50/35 Calorie Bike

50 Deadlifts (155/105)

50/35 Calorie Bike

50 Bench Press (135/95)

50/35 Calorie Bike

50 Deadlifts (185/135)

50/35 Calorie Bike

50 Bench Press (155/105)

50/35 Calorie Bike

50 Deadlifts (225/155)

50/35 Calorie Bike

After Party

Bar or Ring Muscle-ups

10-15 Minutes of Practice