CrossFit Ballwin – CrossFit

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Confidence for life.

Warm-up

3 Rounds:

40 Seconds Box Step-ups

30 Seconds Active Samson

20 Seconds Bear Crawl

Mobility

Wrist Stretch on Box: 45 Seconds

Child’s Pose: 45 Seconds

Handstand Hold or Push-up Plank Hold: 30 Seconds

Strength & Skill

Pull-Ups:

1. Hips Open & Close

2. Move Prep

Push-Ups:

1. Hips Stay Closed

2. Move Prep

Air Squats:

1. Hips Open & Close

2. Move Prep

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon

Monday Open “Redo” are for athletes in the Open that would like to get a better score or for Open athletes that have yet completed it.

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes