Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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Warm-up

1 MINUTE

Easy Bike

Active Spidermans + Hamstring Stretch

Walking Lunges Around Bikes (No Weight)

Moderate Bike

Active Samson + Air Squat

Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm)

Faster Bike

Active Divebombers

Single Arm Dumbbell Overhead Carry Around Bikes (30 Seconds Each Arm)

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Strength & Skill

Metcon

Pick a weight that you can complete the snatches and box step-ups with 1 break max each round

Big Bird (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches (50/35)

20/15 Cal Bike

20 Dumbbell Box Step-Ups (24/20)

20 Pull-ups