CrossFit Ballwin – CrossFit
Warm-up
Warm Up #8 (No Measure)
2 Rounds:
10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats
Mobility:
1) Posterior Chain Floss
2) Quad Smash
3) Calf Smash
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: Metcon (Calories)
Tabata Row:
8 Rounds: 20 Seconds On, 10 Seconds Off
2: Metcon (Time)
Air Assault Bike:
2 Miles