CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Easy Bike
Push-up to Down Dog
20 SECONDS
Moderate Bike
Air Squats
10 SECONDS
Fast Bike
Reverse Lunges
ABMAT TIC TAC TOE
Mobility
SQUAT HOLD: 1 MINUTE
COUCH STRETCH: 90 SECONDS EACH SIDE
SQUAT HOLD: REPEAT FOR 1 MINUTE
Strength & Skill
AbMat Sit-up:
1. Knees
Bike:
1. Knees
2. Wipe the Dirt
Air Squats
1. Knees
2. Move Prep
Metcon
Air BnB (AMRAP – Reps)
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest
*The score is total reps across the five rounds