CrossFit Ballwin – CrossFit

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Never Forget.

Warm-up

Buddy 1:

Increasing Intensity Each Minute:

3 Minute Row

Buddy 2:

3 Minutes For Quality:

3 Inchworms

5 Barbell Rows or Ring Rows

10 Air Squats

Switch stations at 3 minutes

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh.

Always Remember (Time)

Teams of 2 for Time:

Buy-In: 2001 Meter Row

5 rounds:

90m Zercher Sandbag Carry (150/100)

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

**Partners may break-up as needed.
Bear Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press