CrossFit Ballwin – CrossFit

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Warm-up

2 ROUNDS

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 ROUNDS

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spidermans

2 ROUNDS

30 Seconds:

Bike (Increase Pace 2nd Round)

Inchworm to Push-up

Strength & Skill

*Touch on key points during warm-up

Rowing:

1. Knees Under Elbows

Bike:

1. Knees Over Pedals

Sprints:

1. Drop the Hips

Metcon

Tri Sprint Interval V3 (1 Rounds for reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Bike

AMRAP 10 Meter Shuttles

*Rest 4 Minutes Between Rounds
Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds

After Party

GYMNASTICS SKILLS

On the 2:30 x 4 Rounds:

40 Double Unders

15 GHD Sit-ups

Max Distance Handstand Walk in Time Remaining