CrossFit Ballwin – CrossFit

View Public Whiteboard


J. Stein, party of one.

Warm-up

Line Drills:

200 Meter Run


Quad Stretch


Knee to Chest


Solider Kicks


Knuckle Drags


Side Lunge


Cradle Stretch


Walking Samson

Walking Spidermans


Walkouts
Toe Walk


Heel Walk


3 Air Squats + Broad Jump


High Knees


Butt Kickers


Skip for Height


Skip for Distance

Mobility

1. Pigeon Pose – 1:00 each side

2. Down Dog W/ Foot Pedel – 1:00

Strength & Skill

Metcon (Time)

Complete for Time:

80 Double Unders

80 Air Squats

800 Meter Run

400 Meter Odd Object Run (100ish/50ish)

40 Kettlebell Swings (70/53)

40/30 Cal Bike