CrossFit Ballwin – CrossFit

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Warm-up

1 MINUTE

Easy Shuttles

Active Samson

Single Arm Farmers Carry (30 Seconds Each Side)

40 SECONDS

Moderate Shuttles

Inchworm to Push-up

Single Arm Front Rack Carry (20 Seconds Each Side)

30 SECONDS

Faster Shuttles

Alternating Reverse Lunges

Single Arm Overhead Carry (15 Seconds Each Side)

*Performed with 1 Light Kettlebell

Mobility

Couch Stretch: 90 Seconds Each Side

Strength & Skill

Review Balance & Unbalance of each movement

Metcon

Moscow Mule (1 Rounds for time)

On the 4:00 x 6 Rounds:

25 Russian Kettlebell Swings (70/53)

1 x 20 Meter Walking Lunge

20 x 10 Meter Shuttle Sprint

*The final score is the slowest of the 6 rounds

After Party

QUADS FOAM ROLL: 1-2 Minutes Each Side

GLUTES FOAM ROLL: 1-2 Minutes Each Side

LOWER BACK FOAM ROLL: 1-2 Minutes