CrossFit Ballwin – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Coach Direction based on Individuals
Strength & Skill
Single Arm Dumbell Press (4 Sets of 6-8 Reps (each side))
Good Mornings (4 Sets of 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Shaken’ Not Stirred”
12 Min AMRAP:
3 x Handstand Push-Ups
6 x Walking Lunge (115 / 75#)
9 x Bastard Sit-Ups
**Lunges can be Front or Back Racked, reps are L= 1, R= 2
**The “Bastard Sit-Up”: Keep your feet flat on the ground and slowly reach straight toward the ceiling – do not use momentum, this is a grind.