CrossFit Ballwin – CrossFit
Warm-up
Warm Up #7 (JR- 30 sec) (No Measure)
100 Jumping Jacks
High Knees – 30sec
Butt Kicks – 30sec
Frankenstein Walks – 30sec
Hallow Hold – 30sec
Back Extensions – 30sec
Sit-Ups – 30sec
Push Ups- 30sec
Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat
Strength & Skill
GOAT DAY
Pick two weaknesses that you want to work on. One must be body weight and one must be a Barbell/DB/KB movement.
EMOM 16:
1st Minute: Body Weight Movement
2nd Minute: Barbell/DB/KB Movement
Metcon
1: 1000m Row (Time)
Max Effort 1000m Row
2: Metcon (Calories)
Air Assault Bike Tabata
8 Rounds: 20 Seconds On, 10 Seconds Off