CrossFit Ballwin – CrossFit
Warm-up
45 Seconds
Easy Bike
Medicine Ball Deadlifts
Active Spidermans
30 Seconds
Moderate Bike
Squats to Medicine Ball
Active Samson
20 Seconds
Fast Bike
Medicine Ball Squats
Push-up to Down Dog
Mobility
Couch Stretch: 1 Minutes Each Side
Medicine Ball Squat Hold: 1 Minutes
Chest Stretch: 1 Minute Each Side
Strength & Skill
Burpees:
1. Hips High
Wall Balls:
1. Hips Low, Ball High
2. Mark Your Territory
Bike:
1. Pull Up
Metcon
Chutes & Ladders (AMRAP – Reps)
In Teams of Two, AMRAP 24:
Buy In: 100/75 Cal Bike
Then…
3 Wall Balls, 3 Burpees
6 Wall Balls, 6 Burpees
9 Wall Balls, 9 Burpees
…
Up By 3’s Until Time Cap
*The bike happens once, then the scored portion will be total reps on the ball and burpees
*Each partner completes one full round, then switches for the other partner to complete the same number scheme