CrossFit Ballwin – CrossFit

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Warm-up

60 Seconds

Easy Bike

PVC Straight Leg Swings (30 Each Side)

45 Seconds

Moderate Bike

PVC Pass Throughs

30 Seconds

Fast Bike

PVC V-Ups

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romaninan Deadlifts

5 Front Squats

Strength & Skill

Chest to Bar:

1. Push Away

2. Move Prep

Toes to Bar:

1. Push Away

2. Move Prep

Deadlifts:

1. Head-Butt / Butt-Head

2. Move Prep

Metcon

GYMNASTIC MOVEMENTS:

Choose chest to bar and toes to bar variations and/or rep schemes that you can complete unbroken every round

DEADLIFTS:

Choose a moderately heavy barbell weight, but one that you can complete unbroken each round

Ninja Turtles (AMRAP – Reps)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Cal Bike

*Score is the slowest interval of the 5