CrossFit Ballwin – CrossFit
Warm-up
:30 Bike
10 box step-ups
10 KB Deadlifts
:30 Backward pedal
10 high box step ups
10 Hip-Openers
:30 Backward pedal
:30 squat hold with support
10 slow air squats
:30 Child’s pose on box
:30 Pigeon pose each leg
:30 calf stretch each leg
10 low box jumps
10 Russian KB swings
:30 bike
5 high box jumps
5 KB swings
REAR VIEW MIRROR (AMRAP – Rounds and Reps)
2 PERSON TEAM
AMRAP 25 MIN
50 CAL BIKE (PEDALING BACKWARD)
30 KETTLEBELL SWINGS (53#/35#)
10 BOX JUMPS (30″/24″)
*SPLIT REPS AS NEEDED