CrossFit Ballwin – CrossFit
Lubos Bartecko (Have fun in Nashville)
Warm-up
30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up Shoulder Taps
Faster Row
Push-up to Down Dog
Mobility
Chest Stretch: 1 Minute
Child’s Pose: 1 Minute
Strength & Skill
Row:
1. Feet Out Rowing
2. Move Prep
Burpees:
1. Feet
2. Move Prep
Gymnastics:
1. Feet
2. Move Prep
Metcon
Lead Foot (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups