CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm-up

7-10 Minutes

Teams of 2:

5 Calorie Bike

50-ft. Walking Lunge with AbMat on Head

100-ft. Bear Crawl

-Switch After Full Rounds

-If AbMat Falls Off Head: 3 Sit-ups

-Walking Lunge: 25-ft. Out & Back

-Bear Crawl: 50-ft. Out & Back

-Teams with the Most Rounds Win

Mobility

Pigeon Pose on Box: 1 Minute Each Side

Kettlebell Ankle Stretch on Box: 30 Seconds Each Side

Strength & Skill

Bike:

1. Getting Started

Kettlebell Swings:

1. Getting Started

2. Speed

3. Move Prep

Kettlebell Box Step-Ups:

1. The Feet

2. Speed

3. Move Prep

Metcon

Eighth Grade (4 Rounds for reps)

Tabata (8 x :20 On, :10 Off):

Kettlebell Swings (53/35)

Bike Calories

Kettlebell Box Step-ups (53/35 to 24/20)

Bike Calories
-Each interval is – 8 Rounds: 20 Seconds Work / 10 Seconds Rest

-Athletes will complete all 8 rounds on one movement before moving to the next

After Party

LATS FOAM ROLL: 1-2 Minutes Each Side

QUADS FOAM ROLL: 1-2 Minutes Each Side

GLUTES FOAM ROLL: 1-2 Minutes Each Side