CrossFit Ballwin – CrossFit

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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