CrossFit Ballwin – CrossFit

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Angela Mcclure

Warm-up

:60 Seconds

Easy Row

Active Samson + Air Squat

:40 Seconds

Medium Row

Active Spidermans

:20 Seconds

Fast Row

Push-up to Down Dog

200m Run

Mobility

Ankle Stretch on Post: 1 Minute Each Side

Strength & Skill

Run:

1. Bike Pedal, Not Elliptical

2. Move Prep

Row:

1. Sitting Position

2. Tension

3. Straps

Double Unders:

1. Wait

2. Move Prep

Metcon

Running Circles (Time)

For Time:

400m Run

125 Double Unders

400m Run

2k Row

400m Run

125 Double Unders

400m Run