CrossFit Ballwin – CrossFit

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Becca Brenner

Warm-up

Jogging Around a Track of Cones Inside

30 Seconds:

Easy Jog

Quad Stretch

Knees to Chest

Mountain Climbers

Moderate Jog

Straight Leg Kick

Walking Samson

Top Half Burpees

Faster Jog

Side Lunge

Slow Air Squats

Easy Burpees

Mobility

Chest Stretch: 45 Seconds

Up Dog: 45 Seconds

Strength & Skill

Toes to Bar:

1. Arch

2. Move Prep

Deadlifts:

1. Brace Vs Bounce

2. Move Prep

Metcon

Find a weight that you can rep 30+ times when fresh

Tip Toe (Time)

27-21-18-15-12-9-6-3:

200 Meter Run

Toes to Bar

Deadlifts (185/135)