CrossFit Ballwin – CrossFit
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