Announcements

Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm-up

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Bike (Increase Pace Each Round)

Buddy 2: 30 Second Hollow Hold

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Push-up to Down Dog

Buddy 2: 30 Second Arch Hold

AMRAP 3:

Together with Buddy:

100 Meter Run

10 Synchro Sit-ups

Mobility

Couch Stretch: 1:30 Each Side

Strength & Skill

Bike:

1. Feet

2. Move Prep

Toes to Bar:

1. Control

2. Move

Metcon

Cement Truck (Time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Cal Bike

15 Toes to Bar

*Your score today is the slowest of the 5 rounds
Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest