CrossFit Ballwin – CrossFit
Nick Johnson
Warm-up
Alternating :20 sec light jog, then :20 sec line drill:
Quad Stretch
Knee to Chest
Solider Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
3 Air Squats + Broad Jump
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
1. Pigeon Pose – 1:00 Each Side
2. Child’s Pose – 1:00
3. Down Dog with Foot Pedal – 1:00
Strength & Skill
Toes to Bar:
1. Fast feet
2. Chest through, heels back
3. Movement prep
Metcon
Metcon (7 Rounds for time)
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar