CrossFit Ballwin – CrossFit
Warm-up
Pizza Tag
Strength & Skill
AbMat Sit-Ups:
1. Swing the Hands
Sandbag Over Shoulder:
1. Swing the Bag
2. Move Prep
Farmers Carry:
1. No Swing
2. Move Prep
Metcon
Old MacDonald (Time)
5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
10 Sandbag Over Shoulder (150/100)
After Party
COOL DOWN
Calf Foam Roll:
1-2 Minutes Each Side
Quad Foam Roll:
1-2 Minutes Each Side
Lats Foam Roll:
1-2 Minutes Each Side