CrossFit Ballwin – CrossFit
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