CrossFit Ballwin – CrossFit
Warm-up
2-3 Sets, For Quality
200m Run
10 Goblet Squat
:3 0 Pause Goblet Squat Ankle Mobilit y
10 Alt Box Step-Ups
5 Box Jumps
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Competitor:
No Change
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Level 2:
5 Rounds For Time
400m Run
20 Box Jumps (24/20 in)
20 Wall Ball Shots (20/14 lb)
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Level 1:
4 Rounds For Time
400m Run
25 Alternating Box Step-Ups (24/20 in)
25 Wall Ball Shots (14/10 lb)
Mobility
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
After Party
5 Sets, For Quality
15 Barbell Hip Thrusts
15 Prone Lying Banded Hamstring Cu rls