CrossFit Ballwin – CrossFit

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Beth Williams

Warm-up

Partnering up on a rower, switching back and forth between:

:45 sec slow row (feet on top of straps)

:45 sec active spidermans

:30 sec slow row

:30 sec active samson

:20 sec medium row

:20 sec air squats

:15 sec hard row

:15 sec push-ups

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – 1:00

Couch Stretch – 1:00 each side

Strength & Skill

Movement Specific:

Review Cal Row Mechanics

Acquaint w/ Burpee Over Rower

Thruster Movement & Loading

Metcon

Metcon (4 Rounds for reps)

4 Rds of AMRAP 3 w/ 3:00 Rest

AMRAP 3:

21/15 Calorie Row

21 Burpee Over Rower

Max Thrusters (75/55)

AMRAP 3:

18/12 Calorie Row

18 Burpee Over Rower

Max Thrusters (95/65)

AMRAP 3:

15/10 Calorie Row

15 Burpee Over Rower

Max Thrusters (115/80)

AMRAP 3:

12/8 Calorie Row

12 Burpee Over Rower

Max Thrusters (135/95)