CrossFit Ballwin – CrossFit

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Warm-up

:30 Seconds

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman/Arch Hold

Mobility

Chest Stretch – :30 Seconds Each Side

Overhead Stretch on Wall – 1 Minute

Strength & Skill

Box Jump Overs:

1. Where to Rest

2. Move Prep

Shoulder to Overhead:

1. Dip

2. Heels

3. Move Prep

Row:

1. Legs, Legs, Legs

2. Handle to Shins

Metcon

Shoulder to Overhead

1st Bar: 20+ Reps When Fresh

2nd Bar: 15+ Reps When Fresh

3rd Bar: 10+ Reps When Fresh

Saved By The Bell (3 Rounds for reps)

AMRAP 4:

27/23 Calorie Row

27 Box Jump Overs (24/20)

27 Shoulder to Overhead (95/65)

Rest 4 minutes

AMRAP 4:

21/17 Calorie Row

21 Box Jump Overs (24/20)

21 Shoulder to Overhead (115/80)

Rest 4 minutes

AMRAP 4:

15/12 Calorie Row

15 Box Jump Overs (24/20)

15 Shoulder to Overhead (135/95)