CrossFit Ballwin – CrossFit
Warm-up
:30 Seconds
Easy Shuttle Runs
Active Spidermans
Moderate Row
Active Samson + Air Squat at Top
Fast Bike
Push-up to Down Dog
Fish Game
Mobility
Ankle Stretch – :30 Seconds Each Side
Banded Walks
Strength & Skill
Bike – Row – Shuttle:
1. Stay in Your Lane
2. Weight in the Feet
3. Count
4. Move Prep
Metcon
Metcon (1 Rounds for time)
5 Rounds, On the 5:00:
15/12 Cal Bike
18/15 Calorie Row
28 Shuttle Sprints (7 Meters)
*Record Slowest Round