CrossFit Ballwin – CrossFit

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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