CrossFit Ballwin – CrossFit

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Warm-up

20 Seconds Each

Shuttle Runs

Quad Stretch

Knee to Chest

Knuckle Drag

Shuttle Runs

Side Lunges

Cradle Stretch

Straight Leg Kicks

Shuttle Runs

Walking Spidermans

Walking Samson

Inchworms

Shuttle Runs

Front Plank

Side Plank (Right)

Side Plank (Left)

Shuttle Runs

Push-ups

Sit-ups

Air Squats

Shuttle Runs

High Knees

Butt Kickers

Skip For Height

Mobility

Couch Stretch: 45 Seconds Each Side

Straddle Stretch with Kettlebell: 45 Seconds

Strength & Skill

Shuttle Runs:

1. Switch Legs

2. I-Turns

AbMat Sit-ups & Russian Swings:

1. Knees

2. Arms

Vertigo (AMRAP – Reps)

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30 x 10 Meter Shuttle Runs



Continue to Add (10) Reps Until Time
*If choosing to run outside, increase 100m each round

After Party

BODY ARMOR

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

*Rest 2 Minutes Between Sets