CrossFit Ballwin – CrossFit

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Megan Pohlman


General Movement:

5 Rds of Partner Rowling Game

25 Ft Line Drill:

Quad Stretch

Soldier Kicks (opposite foot to hand)

Cradle Stretch

Walking Samson

Side Lunge

Toe Walk

Heel Walk

Build speed through following:

Side Shuffle (facing in)

Side Shuffle (facing out)


Skip for Height

Skip for Length

High Knees

Butt Kickers


Kettlebell Calf Stretch – 1:00 each side

On one knee, take medium weight kettlebell and place it on top of front knee. Let the weight from the kettlebell drive the knee out over toe until you feel a stretch in the calf.

Banded Hamstring Stretch 1:00 each side

Lay on backs with medium tension band. Loop band around mid foot and try to get leg straight up and down with knee locked and heel pressing towards the ceiling.

Pigeon Pose – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.


Metcon (Time)

3 Rounds:

500 Meter Row

400 Meter Run

-Rest 3:00 between rounds

*Although simple on paper, the magic of these intervals lies in the intensity of each round. Score is total time including the rest.

*For athletes who are unable to run, substitutions are listed below:

– Cal Bike: 28/20