CrossFit Ballwin – CrossFit
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)