CrossFit Ballwin – CrossFit
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