CrossFit Ballwin – CrossFit
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