CrossFit Ballwin – CrossFit
Warm-up
30 SECONDS
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Walking Samson
Easy-Moderate Shuttle Runs
Straight Leg Kicks
Side Lunges
Walking Spidermans
Moderate Shuttle Runs
Cradle Stretch
Inchworm to Push-ups
High Skips
Moderate-Fast Shuttle Runs
Side Shuffles
High Knees
Butt Kickers
Strength & Skill
Row:
1. Lean In
Bike:
1. Lean In
Shuttle Run:
1. Lean Away
Metcon
Tri Sprint Intervals V2 (Calories)
5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Bike
Max Calorie Row
-Rest 4 Minutes Between Rounds
After Party
Metcon (No Measure)
5 Sets, resting as needed between:
1 Pausing Front Squat*
1 Front Squat
*(3) Pauses:
– 1s at Parallel
– 1s at Bottom
– 1s at Parallel