CrossFit Ballwin – CrossFit

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Warm-up

:45 Seconds

Easy Bike

Knuckle Drags

Moderate Bike

AbMat Sit-ups

AbMat Tic Tac Toe

Mobility

Chest Stretch: 1 Minute

Up Dog: 1 Minute

Strength & Skill

AbMat Sit-Ups:

1. Extremity to Core

Bike:

1. Grip

Chest to Bar Pull-Ups:

1. Begin at the End

2. Move Prep

Power Clean:

1. Bend, Don’t Reach

2. Pull Under

3. Move Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

50 AbMat Sit-ups

40/30 Cal Bike

30 Chest to Bar Pull-ups

20 Power Cleans (165/110)