CrossFit Ballwin – CrossFit

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Summertime

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Air Squats

Line Drills

Quad Stretch

Straight Leg Kicks

Toe Walks

Toe Walks with Arms Overhead

Heel Walks

Heel Walks with Arms Overhead

Walkouts

Duck Walk

Mobility

Childs Pose on Wall – :45 Seconds

Squat Hold – :45 Seconds

Strength & Skill

Row:

1. Cadence

Clusters:

1. Open & Closed

2. Move Prep

Gymnastics:

1. Midline

2. Move Prep

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

27/20 Calorie Row

27 Clusters (75/55)

27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Clusters (95/65)

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Clusters (115/85)

15 Pull-ups