CrossFit Ballwin – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Warm-Up
Mobility:
1) Foam Roll
2) Banded Hip Flexor
3) Calf Stretch
Strength & Skill
1a: Front Rack Reverse Lunge (3 Sets of 6 Reps Each Side)
Rest 60 Seconds
1b: Barbell Single Leg RDLs (3 Sets of 10 Reps Each Side)
Rest 60 Seconds
1c: Serratus Crunch (3 Sets of 10-15 Reps Each Side)
Rest 60 Seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
200m Run
12 Russian KBS (70/53)
200m Run
12 Toes To Bar
L3: (53/35)
L2: (45/30) (Knee Raises)
L1: (35/25) (100-200m Run) (Sit-Ups)
Homework
Metcon (No Measure)
5 Minute Mobility