CrossFit Ballwin – CrossFit

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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