CrossFit Ballwin – CrossFit

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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)