CrossFit Ballwin – CrossFit
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.