CrossFit Ballwin – CrossFit

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Warm-up

60 SECONDS:

Easy Shuttle Runs

Lateral Box Step Overs

40 SECONDS:

Moderate Shuttle Runs

Inchworm to Push-up

30 SECONDS:

Faster Shuttle Runs

Box Facing Step-ups

Strength & Skill

Shuttle Runs, Burpee Box Jumps, & Bikes:

1. Efficient Path

2. Move Prep

Metcon

4-Wheeler (5 Rounds for reps)

5 Rounds:

AMRAP 4:

21/15 Calorie Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

-Rest 4 Minutes Between-

*Total numbers of reps each round

After Party

Front Squat

7 Sets of 1:

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-75%

Front Squat (Follow Cycle)