CrossFit Ballwin – CrossFit

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Schnikeeeeeeeeeeeeessss!

Warm-up

1 Minute

Easy Bike

Low Box Step-ups

Side Lunges

45 Seconds

Moderate Bike

Mountain Climbers with Hands on Box

Side Shuffles

30 Seconds

Faster Bike

Straight Leg Burpees (No Chest Contact)

Shuttle Runs

Strength & Skill

Bike:

1. Body Tight

2. Lean Where You Want To Go

3. Move Prep

Burpee Box Jumps:

1. Broad Jump Vs. Step & Jump

2. Lean Where You Want To Go

3. Move Prep

Shuttle Runs:

1. Body Tight

2. Lean Where You Want To Go

3. Move Prep

Metcon

4-Wheeler (5 Rounds for reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

-Rest 4 Minutes Between-

*Total numbers of reps each round