CrossFit Ballwin – CrossFit
Warm-up
2-3 Sets, For Quality:
1:00 Cardio Choice
5 Inch Worm Push-Ups
10 Dual Dumbbell Deadlifts, Light Load
10 Dual Dumbbell Push Press, Moderate Load
:20 Glute Bridge
10 Alternating Bird-Dogs
Weightlifting
Deadlift (Take 15:00 to Establish a 3RM)
Metcon
“Kraglin” (AMRAP – Reps)
Rx:
12:00 EMOM
min 1: 8 Deadlifts @ 65% of Established 3RM
min 2: 8 Box Jumps 30/24”
min 3: Max Strict Handstand Push-Ups
min 4: Rest
Competitor:
No Change
Level 2:
12:00 EMOM
min 1: 8 Deadlifts @ 65% of Established 3RM
min 2: 8 Box Jumps 24/20”
min 3: Max Box Pike Handstand Push-Ups
min 4: Rest
Level 1:
12:00 EMOM
min 1: 8 Deadlifts @ 65% of Established 3RM
min 2: 10 Squat Jumps
min 3: Max Dual DB Strict Press 30/20lb,14/9kg
min 4: Rest
Mobility
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
After Party
5 Sets, For Quality:
5/5 SA KB Push Press , heavy
10 Barbell Bent Over Row , moderate
10 Weighted Ghd Hip Extensions