CrossFit Ballwin – CrossFit
Row, Row, Row your boat.
Warm-up
Warm Up # 8 (Shuttle) (No Measure)
**Shuttle Distance Set @ 30 ft.
**Reps are down & back.
3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog
Stretches: T-Spine Smash, Band Pull, Banded Hip Flexor
Strength & Skill
Review Rowing techniques & common issues
Metcon
Three 500m Row Time Trials, rest as needed in-between
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row