CrossFit Ballwin – CrossFit

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Vogue.

Warm-up

Pizza Tag

:30 Seconds

Down Dog to Up Dog

Active Spidermans

Active Samson

Knucle Drags

Side Lunge

Air Squats

Mobility

Childs Pose on Kettlebell – 1:00

Couch Stretch – 1:00 Each Side

Chest Stretch – :30 Seconds Each Side

Strength & Skill

Kettlebell Swings:

1. Cycle Time

2. Bell Path

Bike:

1. Stay Square

2. Use the Arms

Sit-Ups

1. Arms

2. Standard

Shuttle Run:

1. Turns

2. Brakes

Metcon

Metcon (4 Rounds for reps)

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Bike

Sit-Ups

Shuttle Sprints
*Lowest rep count across all 8 rounds of each movement