CrossFit Ballwin – CrossFit

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Shannon Moncheski

Warm-up

:30 Seconds

Active Samson

Squat to Medicine Ball

Active Spidermans

Medicine Ball Russian Twists

Push-up Shoulder Taps*

Medicine Deadlifts

Push-up to Down Dog

Medicine Ball Slams

Mobility

Medicine Ball Squat Hold: 1 Minute

Wrist Stretch: 1 Minute

Overhead Stretch on Wall: 1 Minute

Strength & Skill

Wall Balls:

1. Laces

2. Relax the Arms

3. Move Prep

Farmer Carry:

1. Urgency

2. Money

Strict Handstand Push-Ups/Dumbbell Press:

1. Distance From Wall

2. Hips

3. Move Prep

Metcon

Crop Top (Time)

5 Rounds:

21 Wall Balls (20/14)

200′ Farmers Carry (53’s/35’s)

9 Strict Handstand Push-ups