CrossFit Ballwin – CrossFit
Linda Boman
Warm-up
:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog with Foot Pedals
Fast Row
Active Samson
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 – :30 Seconds
Pigeon Pose – :30 Seconds Each Leg
Chest Stretch – :30 Seconds Each Side
Strength & Skill
Row:
1. Relax The Arms
2. Bend, Don’t Reach
Burpee Box Jump Overs:
1. Pop, Not Push
2. Different Gears
Power Cleans:
1. Bend, Don’t Reach
2. Pull Under
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)