CrossFit Ballwin – CrossFit

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Warm-up

1 MINUTE:

Easy Bike

Active Samson

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 SECONDS:

Moderate Bike

Active Spidermans

Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 SECONDS:

Faster Bike

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)

Mobility

Kettlebell Assisted Straddle Stretch: 1 Minute

Wrist Stretch: 1 Minute

Strength & Skill

Kettlebell Swings:

1. Straight Up

2. Soft Knees

Single Arm Farmers Carry:

1. Stand Up Straight

2. Soft Knees

Bike:

1. Sit Up Straight

2. Soft Knees

Metcon

Farmers Only (Time)

5 Rounds For Time:

10 Kettlebell Swings (70/50)

200′ Single Arm Farmers Carry (70/50)

20/15 Calorie Bike

After Party

WRIST STRETCH: 1 MINUTE

QUADS FOAM ROLL: 1-2 MINUTES EACH SIDE

LOWER BACK FOAM ROLL: 1-2 MINUTES

Corona WOD (at Home)

Hotel 14 (AMRAP – Rounds and Reps)

14 Minute AMRAP:

Burpees

Air Squats

Mountain Climber (Left/Right = 1 rep)

*Increase 1 rep every round

*Example:

1 Burpee, 1 Air Squats, 1 Mountain Climbers, 2 Burpee, 2 Air Squats, 2 Mountain Climbers, 3 Burpee, 3 Air Squats, 3 Mountain Climbers, 4 Burpee, 4 Air Squats, 4 Mountain Climbers…..continue increasing until time expires.