CrossFit Ballwin – CrossFit

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Warm-up

Warmup Run

400 Meter Easy Run

30 Seconds

Easy Bike

Easy Row

Active Spidermans

Moderate Bike

Moderate Row

Mountain Climbers

Faster Bike

Faster Row

Burpees

Strength & Skill

Run & Burpee Finish Position:

1. Posture

Row & Bike:

1. Posture

Metcon

Sea Horse (Time)

3 Rounds:

40/30 Cal Bike

800 Meter Row

400 Meter Run

20 Burpees

After Party

Strict Gymnastics

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Dip Top Support Hold*