CrossFit Ballwin – CrossFit

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Nikki Beitenman


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 (AMRAP – Reps)


(8 x :20 on/:10 off)

Air Squats

Sit Ups

Cal Bike


*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.