CrossFit Ballwin – CrossFit
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