CrossFit Ballwin – CrossFit

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Patrick Hertzel

Warm-up

Line Drills (Stretch Down & Jog Back)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

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Skip for Distance

Mobility

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Strength & Skill

Strict Pull-Ups:

1. Full Grip

2. Shoulders Back

3. Breathing

4. Move Prep

Run:

1. Grip

2. Shoulders Back

Metcon

Strict Nicole (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups