CrossFit – Sat, Feb 4

CrossFit Ballwin – CrossFitWarm Up (No Measure)Warm-Up :90/:60/:30 ride/row/ski EZ Dumbbell tap plank race 3 Rounds 5 burpees 4 box step-overs/4 box jumps/4 box jump-overs 30 jumping jacks 2 shuttle runs Ring Push-up Keep rings tight Maintain hollow position...

CrossFit – Fri, Feb 3

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up 7:00 AMRAP, For Quality 5/5 World’s Greatest Stretch 5 Inchworm to Hollow 10 Cossack Squats 5 Push-Ups w/2 second negative – then – Seated Box Jumps 5 x 3 Increasing height each round....

CrossFit – Thu, Feb 2

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up 2-3 Sets, for Quality 1:00 Cardio Choice 15 Banded Goodmornings :20 Handstand Hold w/weight shi fts 10 Scapular Push-Ups :30 Plate Toe TapsStrength & Skill- Double Under – Wall Walks –...

CrossFit – Wed, Feb 1

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up 3 Rounds, For Quality 1:00 Row 10/10 Banded Clam Shells 8/8 SA KB Deadlifts 10 Goblet Cossack Squat :30sec KB Dead-BugWeightliftingDeadlift (Every 2:00 for 10:00 8 @ 60% 7 @ 65% x 2 Sets 6 @...

CrossFit – Tue, Jan 31

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up 3 Sets, For Quality :30sec Handstand Hold 10 Cat Cows :30sec Wall Sit 10 GHD Back Extensions or 10 Supermans 20 Bear Plank Shoulder Taps Jerk Specific Prep 3-5 Sets 1 Tall Jerk 1 Jerk Balance 1 Press in...

CrossFit – Mon, Jan 30

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up 2-3 Sets, For Quality :60sec Jumping Rope 10 Deep Lunge Mountain Climbers 20 Plank Shoulder Taps :15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze 5 Broad Jumps For DistanceStrength & Skill Clean...