CrossFit Ballwin – CrossFit
Jeffie Farris
Warm-up
Row / Calisthenic Warm up
The goal of the warm up is to bring the body temperature up and move the athletes though basic ranges of motion.
• 30s Slow Row + 30s Active Spidermans
• 30s Moderate Row + 30s Seconds Slow Air Squats
• 30s Moderate/Fast Row + 30s Seconds Active Dive-bombers
*Repeat once more, same work flow.
Mobility
Focusing today on front rack position and squat mobility.
• Stretch #1 – Couch Stretch, 1:00 on each side
• Stretch #2 – Front Rack Floor Stretch, 2:00 total
Metcon
-The stimulus today is light and fast.
-We are looking for a thruster barbell that is, without question, unbroken on every set. In other words, a thruster weight that can be completed for 30+ repetitions unbroken when fresh.
Metcon (Time)
Complete for Time:
3 Rounds of the “Seven Complex”
50/35 Calorie Row
3 Rounds of the “Seven Complex”
50/35 Calorie Row
3 Rounds of the “Seven Complex”
**1 Round of the “Seven Complex”
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees