CrossFit Ballwin – CrossFit
Joni, plus an instagram model
Warm-up
:45 Seconds
Easy Row
Active Spidermans
:30 Seconds
Moderate Row
Active Samson
:15 Seconds
Sprint Row
Air Squats
Strength & Skill
Row:
1. Posture
2. Connection Vs. Transition
Metcon
With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn.
Metcon (Time)
For Time:
15,000 Meter Row
Teams of 3. Switching Every 250 Meters.