CrossFit Ballwin – CrossFit
Warm-up
3 Sets, For Quality:
6 Inchworm Push-Ups
10/10 Single Leg Box Step Downs
10/10 Straddle Leg Lift s
10 Cossack Squat s
10 Bird Dogs
Weightlifting
Back Squat (Take 15:00 to Build to a 1rm for the day)
Metcon
“Triple Double” (2 Rounds for reps)
Rx:
6:00 AMRAP
10 Alternating Pistols
10 Deficit DB Push-Ups
10/8 Strict Pull Ups
Rest 3:00 minutes
6:00 AMRAP
10 Dual Dumbbell Front Squats, 50/35lb
10 Lateral Burpees Over DB’s
10 Pull-Ups
Competitor:
10 Alternating Pistols
10 Deficit DB Push-Ups
10 Chest to Bar Pull-Ups
10 Dual Dumbbell Front Squats, 50/35lb
10 Lateral Burpees Over DB’s
5 Bar Muscle-Ups
Level 2:
5/5 Single Leg Sit to Box
10 Push-Ups
8/6 Strict Banded Pull Ups
10 Dual Dumbbell Front Squats, 35/25lb
10 Lateral Burpees Over DB’s
8 Pull-Ups
Level 1:
5/5 Single Leg Pistol Box Step-Down
10 Push-Ups
10 Ring Rows
10 Goblet Squats, 35/26lb
10 Burpees
10 Jumping Pull-Ups
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
3 Sets, For Quality
2:00 Reverse Sled Drag *moderate
12-15 Bent Over DB Reverse Flys
8-12 Reverse Nordics