CrossFit Ballwin – CrossFit

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That one time.

Warm-up

Line Drills:

200 Meter Run

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

Toe Walk

Heel Walk

High Knees

Butt Kickers

Mobility

Pigeon Pose on Box – :30 Seconds Each Side

Ankle Stretch on Box – :30 Seconds Each Side

Strength & Skill

Wall Balls:

1. Balance

Box Jumps:

1. Finish

Running:

1. Body Position

Metcon

Metcon (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run