CrossFit Ballwin – CrossFit
Nikki Beitenman
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Strength & Skill
Front Squat (5 sets of 3 reps (increasing))
Metcon
Metcon (AMRAP – Reps)
Tabata
(8 x :20 on/:10 off)
Air Squats
Sit Ups
Cal Bike
Burpees
*Complete all 8 intervals before progressing to next station
Score = Total max reps/calories
*Limitation will be based on rotation of the bike to athletes in class.