CrossFit Ballwin – CrossFit

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Warm-up

30 SECONDS

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Strength & Skill

Air Squats:

1. Heels

Double Unders:

1. Heels

2. Move Prep

Push Jerks:

1. Heels

2. Move Prep

Weightlifting

Push Jerk (Build up to a Heavy Set of 3 Reps)

Metcon

Bruiser (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders

After Party

3 Rounds:

3:00 Recovery Bike*

Between sets, 20 GHD Sit-Ups.

*In every 3:00 interval, the aim is to gradually increase our speed.

Minute 1 – Light Pace

Minute 2 – Moderate Pace

Minute 3 – Moderate/Fast Pace