CrossFit Ballwin – CrossFit
Legs. Hips. Arms
Warm-up
20 Seconds
Easy Jog
Quad Stretch
Knees to Chest
Easy Jog
Straight Leg Kick
Side Lunges
Easy Jog
Walking Samson
Walking Spiderman
Medicine Ball Jog
Medicine Ball Foot Taps
Medicine Ball Deadlifts
Medicine Ball Jog
Medicine Ball Squats (Squat to Ball)
Medicine Ball Jog
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)
Mobility
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 1 Minute
Strength & Skill
Kettlebell Swings & Wall Balls:
1. Overhead
2. Hips & Knees
3. Move Prep
Run:
1. Upper Body
Metcon
Wall Street (Time)
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wall Balls (20/14)