CrossFit Ballwin – CrossFit

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Adam Wehrmeister

Warm-up

30 Seconds:

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 Seconds:

Hollow Hold

Barbell Back Squats

Arch Hold

Medicine Ball Front Squats

Medicine Ball Twists

Jumping Medicine Ball Squats

Mobility

Warrior Squats: 45 Seconds

Medicine Ball Squat Hold: 45 Seconds

Strength & Skill

All Movements:

1. Start Smart

2. Move Prep

Weightlifting

Back Squat (Build up to a set of heavy 5 reps)

Metcon

Jacquelyn (Time)

For Time:

1000 Meter Row

50 Wall balls (20/14)

30 Toes to Bar