CrossFit Ballwin – CrossFit

View Public Whiteboard

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