CrossFit Ballwin – CrossFit

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Warm-up

Line Drills

200 Meter Run

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Strength & Skill

Running:

1. Fall Forward

Burpee Box Jump:

1. Fall Down

Metcon

Outside the Box (AMRAP – Reps)

Teams of 2, AMRAP 30:

100 Meter Run, 1 Burpee Box Jump

100 Meter Run, 2 Burpee Box Jumps

100 Meter Run, 3 Burpee Box Jumps
*For scoring purposes, we’ll record the total number of burpee box jumps completed at the end of 30 minutes

After Party

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%