CrossFit Ballwin – CrossFit

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Teresa Koebbe

Warm-up

Part 1: Line Drills + Mobility

Around Line of Wall Balls:

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks 
Side Lunge

Moderate Jog

Cradle Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Medicine Ball

Squat Hold with Medicine Ball

Part 2: Musical Wall Balls

Strength & Skill

Row:

1. Temp

2. Knees In

AbMat Sit-Ups:

1. Knees Out Vs. In

Burpee Box Jumps:

1. Step Down + Back

2. Move Prep

Wall Balls:

1. Slow Down The Weight

2. Switching In The Air

3. Move Prep

Metcon

Wet Floor (AMRAP – Rounds and Reps)

In Teams of 2,

AMRAP 20:

75 Wall Balls (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)