CrossFit Ballwin – CrossFit

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Josh Jost

Warm-up

Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats

Strength & Skill

Speed & Agility Ladder Dills (Run though multiple times each)

Foot Work Drills

1. Ickey Shuffle

2. 5 Hops & Run

3. Crossover Run

4. Side Straddle Hop

5. Carioca

6. In & Out

7. Centipede

8. River Dance

9. Back & Forth

10. Single Leg Shuffle

11. Double Trouble

Metcon

Metcon (Time)

3 Rounds for Time, in teams of two:

60/40 Cal Bike

100 ft Single DB OHWL (50/35)

100 ft Burpee Broad Jump

500/400 Heavy Rope Singles

*Break up reps as needed

*Each 10ft is a rep