CrossFit Ballwin – CrossFit
Warm-up
10:00 minutes, For Quality
5 Med-Ball Thoracic Extensions
10 Plate Loaded Alternating Cossack Squats
10 Barbell RDLs
5 Hang Muscle Clean and Press, 45/35lb (20/15kg)
1:00 Bike
Weightlifting
Shoulder to Overhead Strength (Weight)
10 minute EMOM:
1 Power Clean + 3 Push Press + 2 Push Jerks
Metcon
“Turing” (4 Rounds for reps)
Rx:
4 Sets
2:00 AMRAP
18/13 Cal Bike
Max Thrusters in Remaining Time:
Set 1: 95/65lb
Set 2: 115/75lb
Set 3: 135/95lb
Set 4: 155/105lb
Rest 1:00 minute between sets
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Level 2:
16/12 Calories:
Set 1: 75/55lb
Set 2: 95/65lb
Set 3: 115/75lb
Set 4: 135/95lb
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Level 1:
14/10 Calories:
Set 1: 45/35lb
Set 2: 45/35lb
Set 3: 65/45lb
Set 4: 75/55lb
Mobility
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
After Party
4 Sets, For Quality
10/10 Standing Banded Terminal Knee Extension
100ft Reverse Sled Drag + 100ft Sled Push
-Max Weighted Wall Sit 53/35lb, 24/16kg