CrossFit Ballwin – CrossFit
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)