CrossFit Ballwin – CrossFit
Warm-up
3 Sets, For Quality
1:00 Cardio Choice
15 Air Squats
10 Alternating V-Ups
:10 second Hollow Hold
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
Weightlifting
Back Squat (Pause Back Squat (21×1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Back Squat Across
)
Metcon
“You Get What You Give” (4 Rounds for reps)
Rx:
4x 3:30 AMRAP
16 Dual DB Bench Press 50/35#
12 Toe to Bar
18 Wall Balls 20/14#
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
——————————————
Level 2:
12 Dual DB Bench Press 50/35lb
9 Toe to Bar
16 Wall Balls 20/14lb
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
——————————————
Level 1:
12 Dual DB Bench Press 35/25lb
12 Abmat Sit-ups
16 Wall Balls 14/10lb
Max Strict Banded Pull-Ups in Remaining Time
*this is a 14:00 Running clock
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 Rounds, For Quality
:30 Ring Support Hold (unbroken)
8-10 Straight Arm Banded Lat Pull Downs
20 Banded Tricep Push Downs