CrossFit Ballwin – CrossFit
Warm-up
40 SECONDS
Easy Row
Easy Bike
Single Unders
30 SECONDS
Moderate Row
Moderate Bike
Quick Single Unders
20 SECONDS
Faster Row
Faster Bike
High Single Unders
Mobility
Pigeon Pose: 45 Seconds Each Side
Strength & Skill
Bike:
1. Elbows Back
2. Move Prep
Double Unders & Row:
1. Elbows Back
2. Slow It Down
3. Move Prep
Metcon
Full Circle (Time)
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row
*Gender neutral workout
After Party
Midline
5 Sets (10 Minutes Total):
:30 Seconds Ring Body Saw
:30 Seconds Rest
:30 Seconds Hip Extension Hold
:30 Seconds Rest