CrossFit Ballwin – CrossFit

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Julie Rausenberger

Warm-up

30 Seconds

Easy Bike

Up Dog

Front Plank

Moderate Bike

Down Dog

Right Side Plank

Faster Bike

Push-up to Down Dog

Left Side Plank

30 Seconds

Right Side Farmers Walk

Right Side Bent Over Rows

Left Side Farmers Walk

Left Side Bent Over Rows

*Completed with lighter kettlebell than we’re using in the workout

Strength & Skill

Bike, Farmers Carry, & AbMat Sit-Ups:

1. Get Long

2. Move Prep Each

Strict Pull-Ups:

1. Lower Body

2. Move Prep

Metcon

Dirt Road (Time)

3 Rounds:

30 AbMat Sit-ups

15/12 Cal Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/12 Cal Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/12 Cal Bike

10 Strict Pull-ups