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