CrossFit Ballwin – CrossFit


Happy Wife, Happy Life.

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

1-Mile Run (Time)

Max Effort 1-Mile Run

Back Squat (5 Sets of 8 Reps (70-80% 1RM))

Metcon

Metcon (Time)

Death by Shuttle Sprint:

1 30′ Sprint (15′ turn 15′ back to start).

With a continuously running clock; complete 1 Sprint the first minute, complete 2 Sprints the seconds minute, complete three Sprints the third minutes……continue increasing one Sprint until time the 60 second time bust.