CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds Each

Easy Bike

Easy Row

Easy Shuttle Runs

Walking Spidermans

Moderate Bike

Moderate Row

Moderate Shuttle Runs

Walking Samson Stretch

Faster Bike

Faster Row

Faster Shuttle Runs

Inchworm to Push-up

Mobility

Pigeon Pose: 1 Minute Each Side

Strength & Skill

Review the “Lean” in all movements

Metcon

Triple Threat (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Bike

30 Minute Cap

*Enter in the time it takes to complete each round

After Party

Gymnastic Skill

For Time:

100 Double Unders

50′ Handstand Walk

75 Double Unders

50′ Handstand Walk

50 Double Unders

50′ Handstand Walk

25 Double Unders

50′ Handstand Walk

10 Minute Time Cap

Corona WOD

Hotel 12 (Time)

3 rounds for time of:

800 Meter Run

50 Back Extensions

50 Sit Ups

*Back extensions AKA ‘superman’, with this movement insure that you keep your abs tight throughout the extension

*If needing to dial in the 800m run for your situation, then look at quickly for 5 to 6 minutes