CrossFit Ballwin – CrossFit

View Public Whiteboard

Warm-up

Warm Up # 2 (60 Sec) (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups

Jump Rope

Inchworm

Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope

Burpees

1 Lap Run

Strength & Skill

52 Card Pick-Up (Time)

52 Card Pick-Up

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Hearts = AbMat Sit-Ups

Diamonds = Goblet Squats (53/35)

Spades = Kettlebell Swings (53/35)

Clubs = Burpees

Jokers = 400m Run

*Cards are flipped over one at a time.

*Entire class completes the repetitions before flipping the next card.

*Score is the time it takes your class to make it through the deck.