CrossFit Ballwin – CrossFit

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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