Announcements
Don’t forget to RSVP to the Flannel and Frost Holiday Party at info@crossfitballwin.com!
CrossFit Ballwin – CrossFit
Warm-up
2 ROUNDS
45 Seconds Squats to Medicine Ball
45 Seconds PVC Pass Throughs
45 Seconds Box Step-ups
45 Seconds PVC Overhead Squats
45 Seconds Easy Row
*15 Seconds of Transition Between Movements (10 Minutes Total)
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Medicine Ball Thoracic Opener: 1-2 Minutes
Barbell Ankle Stretch: 1 Minute
Strength & Skill
Box Jumps & Hang Power Snatches:
1. Jump & Land
2. Move Prep
Wallballs & Front Squats:
1. Fingertips
2. Move Prep
Metcon
Fight or Flight (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
After Party
TEMPO BACK SQUAT
5 Sets:
1 Tempo Back Squat
2 Back Squats
Tempo:
-5 Seconds Down
-1 Second Pause
-Regular Stand
Set 1: 60%
Set 2: 65%
Sets 3-5: 70%