CrossFit Ballwin – CrossFit

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Don’t forget our Weightlifting Clinic this weekend!

Warm-up

Cone Game + Bike Penalty

Dumbbell Warm-up:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Front Rack Lunges (Each Side)

Mobility

Child’s Pose on Dumbbell: 45 Seconds

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 45 Seconds

Strength & Skill

Bike:

1. Seat Set-Up

Strict Pull-Ups:

1. Grip

2. Move Prep

Dumbbell Deadlifts:

1. Grip

2. Floor Contact

3. Move Prep

Dumbbell Front Squats:

1. Answer the Phone

2. Move Prep

Metcon

Tax Man (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Cal Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (50’s/35’s)

15 Dumbbell Front Squats (50’s/35’s)