CrossFit Ballwin – CrossFit

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Warm-up

Line Drills

200 Meter Run

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

In 2 Teams:

400 Meter Empty Sled Push

One person pushing the weight at a time. Everyone has to get a turn before the team returns. If there are very small teams, reduce the distance to 200 meters

Metcon

*The workout starts with an 800 meter run buy-in so there isn’t a long line of athletes waiting around from the sled.

*The only rest would be waiting for the sled to become available

Family Feud (AMRAP – Rounds)

Class Divides Into 2 Even Teams;

AMRAP 30:

Buy-In: 800 Meter Run

50 Meter Sled Push (90/45)

100 Meter Medball Run (30/20)

200 Meter Run

*The sled weight is not included

*Look for no more than 8 per team; if 10+ there would be too much rest

*The only rest time will be waiting for the sled 🙂