CrossFit Ballwin – CrossFit
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