CrossFit Ballwin – CrossFit
Join us at 6:30pm tonight for OE3 information & The Open’s 20.1 announcement
Warm-up
PARTNER ROWLING
-2000 meters for time split between two partners.
-10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.
-There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.
-If they land at 97 or 103, penalty is 3 burpees.
-Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.
30 SECONDS
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Metcon
GOAT DAY
Pick two weaknesses that you want to work on.
On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2
Examples of a few different options for Goat Days.
PRACTICE OPTION 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
PRACTICE OPTION 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
PRACTICE OPTION 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 6-8 Toes to Bar
CARDIO OPTION 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
CARDIO OPTION 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Metcon
For those wanting a little more cardio work & not concerned with working on GOATs, then here is your workout.
Fortitude (AMRAP – Reps)
On the Minute x 30:
Minute 1: 15/12 Calorie Row
Minute 2: 15 Burpees
*Choose numbers that you can complete in 45-50 seconds on each round
Cool Down
Quad Foam Rolling: 1 Minute Each Side
Upper Back Foam Rolling: 1-2 Minutes
Lats Foam Rolling: 1 Minute Each Side