CrossFit Ballwin – CrossFit
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
Mobility:
1) Posterior Chain Floss
2) Calf Smash
3) Calf Stretch
Strength & Skill
Deadlift (10-5-3-3-1-1)
Use the 10 and 5 as warm-up.
Metcon
Metcon (AMRAP – Reps)
14 Minute Clock
Run 1 Mile
With Remaining Time
AMRAP of:
15 KBS (55/35)
15 Sprawl Sit-Ups