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Don’t forget to RSVP to the Flannel and Frost Holiday Party at info@crossfitballwin.com!

CrossFit Ballwin – CrossFit

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Warm-up

6 MINUTES FOR QUALITY WITH A BUDDY:

BUDDY 1

Moderate Bike

BUDDY 2

1 Round:

5 Push-up to Down Dogs

5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)

5 Barbell Strict Press & Reach

*Switch Stations After Buddy Completes Full Round of 5-5-5

BARBELL WARMUP

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Strength & Skill

Shoulder to Overhead:

1. The Dip

2. Squeeze

3. Move Prep

Pull-Ups:

1. Squeeze

2. Move Prep

Metcon

Aleve (Time)

For Time:

Buy-In: 50/35 Cal Bike

21-15-9

Shoulder to Overhead (135/95)

Pull-ups

Cash-Out: 50/35 Cal Bike

After Party

Metcon (Time)

Strict Gymnastic Conditioning

For Time:

15 Strict Handstand Push-ups

15 Strict Chest to Bar Pull-Ups

15-12-9:

Row Calories

Bike Calories

15 Strict Handstand Push-ups

15 Strict Toes to Bar

15-12-9:

Row Calories

Bike Calories

15 Strict Handstand Push-ups

15 Strict Pull-ups

15-12-9:

Row Calories

Bike Calories