CrossFit Ballwin – CrossFit

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Warm-up

Stretch

30 Seconds Walking Spidermans

30 Seconds Walking Samson

30 Seconds Air Squats

Run

30 Seconds Easy Shuttle Runs

30 Seconds Moderate Shuttle Runs

30 Seconds Faster Shuttle Runs

Row

30 Seconds Easy Row

30 Seconds Moderate Row

30 Seconds Faster Row

Bike

30 Seconds Easy Bike

30 Seconds Moderate Bike

30 Seconds Faster Bike

Strength & Skill

Shuttle Sprints:

1. Body Weight

Bike & Row:

1. Body Weight

Metcon

Dopamine (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Cal Bike
*Record the time each round takes, with your score being the slowest of the 5 rounds

After Party

Back Squat Waves

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

Back Squat