CrossFit Ballwin – CrossFit

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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