CrossFit Ballwin – CrossFit

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Rebekah Sillman

Warm-up

1 Minute

Easy Bike

Active Spidermans

Pigeon Pose (:30 each side)

1 Minute

Medium Bike

Active Samson

Ankle Stretch (:30 each side)

:30 Seconds

Fast Bike

Air Squats

Overhead Stretch on Wall

Strength & Skill

Farmers Carry:

1. Knee Bend

2. Arms Tight

Wall Balls:

1. Heels Down

2. Distance From Wall

Metcon

The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary

Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 20:

200 Meter Farmers Carry (70’s/53’s)

50/35 Cal Bike

200 Meter Farmers Carry (70’s/53’s)

75 Wall Balls (20/14)