CrossFit Ballwin – CrossFit

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:20 Seconds

Easy Shuttle Runs

Quad Stretch

Knees to Chest

Straight Leg Kicks

Cradle Stretch

Moderate Shuttle Runs

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump


Faster Shuttle Runs

Side Lunges

Side Shuffles

High Knees

Butt Kickers


Child’s Pose on Dumbbell: 1 Minute

Chest Stretch: 1 Minute

Strength & Skill

Shuttle Runs:

1. Breakdown

2. Lean

3. Move Prep

Burpees Over Dumbbells:

1. Hip Position

2. The Lean

Dumbbell Power Snatches:

1. Zip the Coat

2. Turnover

3. Move Prep


Choose a weight you can go unbroken with throughout the workout

Shut Down (1 Rounds for reps)

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttles

*Record the lowest of the six rounds

*Every touch with one point of contact counts as a repetition