CrossFit Ballwin – CrossFit
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%