CrossFit Ballwin – CrossFit
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