CrossFit Ballwin – CrossFit
Warm-up (No Measure)
200 Meter Run
Line Drills:
Quad Stretch
Knee to Chest
Cradle Stretch
Solider Kicks
Side Lunge
Walking Samson
Walking Spiderman’s
High Knees
Butt Kickers
200 Meter Run
Metcon
Metcon (AMRAP – Reps)
Teams of 2-4:
AMRAP 25 (5 Minutes at Each Station):
Prowler Push
Hand over Hand Sled Pull
Calorie Bike
Tire Flip
Yoke Carry
Score is total repetitions completed at the end of the 5 stations.