CrossFit Ballwin – CrossFit

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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