CrossFit Ballwin – CrossFit
Warm-up
40 SECONDS
Easy Row or Bike
Active Divebombers
Alternating Box Step-ups
Moderate Row or Bike
Active Samson + Air Squat
Lateral Box Step-ups (40 Seconds Each Leg)
Faster Row or Bike
Glute Bridge Walkouts
Broad Jumps Around Boxes
*Warmup Performed with Low Box Height
Mobility
Drop Ankle Stretch: 1 Minute Each Side
Strength & Skill
Row:
1. Push, Don’t Pull
2. Move Prep
Bike:
1. Knee Position
2. Head Position (Bob)
3. Move Prep
Box Jump Overs:
1. Rhythm
2. Move Prep
Metcon
Jack in Box (Time)
For Time:
1000 Meter Row
75/50 Caloire Bike
50 Box Jump Overs (24/20)
75/50 Calorie Bike
1000 Meter Row