CrossFit Ballwin – CrossFit

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Warm-up

:30 Seconds

Knuckle Drags

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Pizza Tag

Mobility

Chest Stretch: 1 Minute

Squat Hold (Elevated Heel): 1 Minute

Strength & Skill

Pull-Ups:

1. Slow It Down

2. Box Options

Push-Ups:

1. Core

Sit-Ups:

1. Breathing

Air Squats:

1. Forward & Back

2. Arms

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2,

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats
Splitting reps up as they see fit, teams will complete all the reps at one station before moving on to the next. One athlete works at a time while the other rests.