CrossFit Ballwin – CrossFit

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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