CrossFit Ballwin – CrossFit
Lars Johansen (and Casey creeping)
Warm-up
30 Seconds
Easy Bike
Active Samson
Moderate Bike
Reverse Lunges
Faster Bike
Jumping Lunges
Barbell Warm-up:
5 Pausing Back Squats
5 Good Mornings
5 Elbow Rotations
5 Reverse Lunges (Each Leg)
Mobility
Couch Stretch: 1 Minute Each Side
Strength & Skill
Walking Lunge:
1. Knee Control
2. Chest
3. Move Prep
Back Squats:
1. Knee Control
2. Move Prep
Weightlifting
Back Squat (Building up to a heavy set of 5)
Metcon
Zyrtec (Time)
Females:
24-21-18-15-12: Cal Bike
50′ Weighted Walking Lunge After Each Set (35’s)
Males:
27-24-21-18-15: Cal Bike
50′ Weighted Walking Lunge After Each Set (50’s)