CrossFit Ballwin – CrossFit

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Warm-up

Run 200 Meters

25 ft. Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Strength & Skill

Double Unders:

1. Posture

2. Bound

Farmer Carry:

1. Shoulder Position Carry

2. Grip

3. Stride

Metcon

Metcon (Time)

For Time:

60/42 Cal Bike

150 Double Unders

400m Farmer Carry (50/35)

150 Double Unders

60/42 Cal Bike