CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Active Samson

Walkouts

Active Spidermans

Down Dog with Foot Pedals

Air Squats

Knuckle Drags

Active Dive-bombers

Straight Leg Sit-ups

“Dumbbell Warm-up”

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

Chest Stretch – :30 Seconds Each Side

Childs Pose – 1 Minute

Strength & Skill

Toes to Bar:

1. Starts in the Shoulders

2. Tension

Dumbbell Reverse Lunge:

1. Chest Up

2. Step Back

Dumbbell Clean & Jerk:

1. Narrow Stance

2. Meet the Bells

Metcon

Looking to choose a weight on the dumbbells that athletes could complete 20+ repetitions when completely fresh.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:


15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Clean & Jerks (50/35)