CrossFit Ballwin – CrossFit

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Chad Kottmann

Warm-up

40 Seconds

Easy Row

Easy Bike

Easy Side Lunges

30 Seconds

Moderate Row

Moderate Bike

Moderate Side Shuffles

20 Seconds

Faster Row

Faster Bike

Faster Shuttle Runs

Strength & Skill

Row:

1. Feedback

2. Move Prep

Bike:

1. Feedback

2. Move Prep

Shuttle Runs:

1. Feedback

2. Move Prep

Metcon

Tri Sprint Intervals (5 Rounds for reps)

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

20/14 Cal Bike

AMRAP 25 ft. Shuttles

4 Minutes Rest Between Rounds.

Rx+ Sandbag Zercher Carry (150/100)