CrossFit Ballwin – CrossFit

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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