CrossFit Ballwin – CrossFit
Warm-up
3 Sets, For Quality
:30 Machine Choice
5/5 World’s Greatest Stretch
8/8 Single Arm Kettlebell Swings
:30 Kettlebell Dead-Bugs
10/10 Banded Bird Dogs
Weightlifting
Deadlift (Take 18:00 minutes to Work up to a 1RM Deadlift)
Metcon
“Sir Isaac” (AMRAP – Rounds and Reps)
Rx:
9:00 minute AMRAP
9 Toe to Bar
6 Deadlifts 115/75lb
3 Snatches 115/75lb
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Level 2:
9:00 AMRAP
9 V-Ups
6 Deadlifts 95/65lb
3 Snatches 95/65lb
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Level 1:
9:00 AMRAP
9 Abmat Sit-Ups
6 Deadlifts 75/55lb
3 Hang Snatches 75/55lb
Mobility
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
After Party
3 Sets, For Quality
10 Hollow Roll to V-Up
:20/:20 Second Side Plank
:35 second Weighted Sorenson Hold