CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds Each:

Active Spidermans

Side Plank (30 Seconds Each Side)

Mountain Climbers

Flutter Kicks

Frog Hops

Shoulder Taps

Rowling Game

3-5 Sets:

Land Exactly on 100 Meter Row

Burpee Penalty For Any Meters Over or Under 100 Meters

Example: 94 or 106 = 6 Burpee Penalty

Mobility

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Strength & Skill

Burpees:

1. Legs Wide

2. Look Straight

Row:

1. Legs Tight

Gymnastics Movements:

1. Legs Wide

2. Look Straight

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

After Party

Odd-Object Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 18/14 Cal Row

Minute 2: 30-ft. Hand Over Hand Rope Pull