CrossFit Ballwin – CrossFit

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Linda, Linda.

Warm-up

:20 Seconds

Shuttle Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Shuttle Run

Side Lunge

Cradle Stretch

Walking Samson

Shuttle Run

Walking Spiderman

Air Squats

Inchworms

Shuttle Run

Side Shuffles

High Knees

Butt Kickers

Mobility

Banded Walk

Strength & Skill

Row:

1. Power Vs. Speed

2. Changing Directions

3. Move Prep

Shuttle Runs:

1. Changing Directions

2. Lean

3. Move Prep

Metcon

Metcon (Time)

6 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttles