CrossFit Ballwin – CrossFit
Warm-up
2 Sets, For Quality
400m Run or 1:30Bike
10 Alternating V-Ups
10 KB Sumo Deadlift High Pull
:15sec Wall Lean March
Metcon
“Yondu” (3 Rounds for calories)
Rx:
3 Sets:
8:00 AMRAP:
1000m Run
Max Cal Bike
Score: Total calories on Bike
*Each new AMRAP increase run by 200m.
Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m
Rest 4:00 minutes between amraps
Competitor:
Wear a 20/14lb
Level 2:
3 Sets:
8:00 AMRAP:
800m Run
Max Cal Bike
*increase run by 200m
Only scale run if run takes longer than 4:00 to complete
Level 1:
3 Sets:
8:00 AMRAP:
600m Run
Max Cal Bike
*increase run by 200m
Only scale run if run takes longer than 4:00 to complete
Mobility
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
After Party
4 Sets, For Quality:
8/8 Side Plank Feet Elevated + Hip Dro p
8 Hamstring Slider s
8 Kang Squat s
Rest as needed between sets
If you don’t have slides perform glute bridge hold for 45 seconds