CrossFit Ballwin – CrossFit

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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 (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.