CrossFit Ballwin – CrossFit
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)