CrossFit Ballwin – CrossFit

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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