CrossFit Ballwin – CrossFit
Warm-up
3 Sets For Quality
5 Inchworm Push-Ups
10 Alternating Down Dog Toe Taps
10 Alternating Deep Lunge Mountain Climbers
8/8 Pistol Box Step-Downs
10 second Ring Support Hold
Weightlifting
Back Squat (Take 12:00 minutes to hit a 3RM Back Squat
Then Complete Drop Sets in Next 8 minutes
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets)
Metcon
“Curie” (Time)
Rx:
For Time
15 Strict Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
10 Strict Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
15 Ring Dips
20 Goblet Squats
10 Ring Dips
20 Goblet Squats
Load: 53/35lb
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Level 2:
For Time
15 Kipping Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
10 Kipping Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
15 Ring Push-Ups
20 Goblet Squats
10 Ring Push-Ups
20 Goblet Squats
Load: 44/26lb
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Level 1:
For Time
15 Push-Ups
20 Alternating Step-Ups 20”
10 Push-Ups
20 Alternating Step-Ups 20”
3 Wall Walks
20 Goblet Squats
2 Wall Walks
20 Goblet Squats
Load: 35/18lb
Mobility
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
After Party
Every 3:00 minutes, 5 Sets, Complete the following:
12-12-10-10-8 Hollow Body Dual Kettlebell Floor Press
8/8 Bulgarian Split Squats