CrossFit Ballwin – CrossFit

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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